Workout

Warm-Up (600) 
300, swim, 200 drill 
100 kick

Set (600) 
3 rounds 
4 x 25 swim on :30 
…1st fast / 2nd ez 
4 x 25 kick on :40 
…no fins 

Set (800) 
200 swim on 3:00 
8 x 25 kick on :30
2 x 200 pull on 2:45
…keep the pulls steady 

Set (1000) 
2 rounds 
4 x 100 choice on 1:45 
…keep aerobic 
4 x 25 swim on :40 
…all fast

Cool-down (200)
200 EZ