Workout

Warm Up  
600 swim
...every 3rd 50 non-free

Set
3 rounds
2 x 100 free on 1:30
2 x 50 kick on 1:15

Main Set  
6 x 150 on 2:30
100 easy on 2:00
4 x 150 on 2:20
100 easy on 2:00
2 x 150 on 2:10
100 easy on 2:00

Warm-down
200 easu