Workout

Warm-up 
600 free 
400 kick
...no fins last 200 

Pull-set 
500
...1,3,5 - 3cb
...2,4, - 5cb 

Set 
15 x 100 free 
1-5 on 1:40 
6-10 on 1:35 
11-15 on 1:30 

Cool-down set 
200 kick 
200 finger drag drill 
200 ez choice