Workout

Warm-up (500)
300 Free
200 Kick

Set (700)
2 rounds
150 free on 3:00
…ez/med/hard by 50's
2 x 100 IM on 2:00
…1 drill/1 swim

Set (2000)
2 rounds  
200 free build on 2:45
4 x 50 kick on 1:00
4 x 100 on 1:30
...descend 1-4
rest 1 min
200 FAST

Cool-down (200)
200 EZ