Workout

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

Set (900)
6 x 150's on 2:45
...50 fr/50 kick/50 fr

Set (1200)
3 rounds
300 free on 4:20
...descend 1-3
100 kick on 2:30

Set (300)
12 x 25’s on :40
...odd FAST
...even EZ

Cool-down (200)
200 ez