Workout

Warm Up (600)            
300 choice, 200 drill                   
100 kick                
                        
Set (600)               
2 rounds                        
100 on 2:00          
...25 kick/75 swim              
100 on 1:50            
...50 kick/50swim               
100 on 2:00  
...all kick             
                        
Set (1000)              
Pull Set                        
5 x 200 on              
...3:15,3:00,2:45,3:00,3:15                     
…3 cb keep it aerobic                   
                
Set (1500)              
300 swim on 4:45
...fr/stroke/fr by 100          
4 x 150 free on 2:30      
300 swim on 4:45
...last 100 stroke              
3 x 100 swim on 1:30 
…descend 1-3            
                
Cool-down (300)         
100 kick
200 EZ