Workout

Warm-up 
600 free 
4 x 100 kick choice - rest 20 sec. 

Set  
15 x 100 free on 1:30/1:40 or 10-15 sec. rest 

Set
6 x 100 pull - specialty stroke on 1:45 or 20 sec rest 

Set
400 reverse IM kick 
…no fins for free and breast

Set  
10 x 50's free on 1:00 
…6 cb

Warm-down 
4 x 50's  ascending 1-4
…rest 10-15 sec