Workout

Warm-up (1000)
600 (100 free-50 kick) 
300 (25 drill-50 swim)   
100 (25 hard-25 easy)   

Set (1300)
3 x 200 free on 3:30 or 30 sec. rest 
100 kick 
2 x 150 free on 2:30 or 20 sec. rest 
100 kick 
1 x 100 free on 2:00 (max effort) 
100 kick 

Set (300)
150 
…75 hard/75 easy  
100 
…50 hard/50 easy on 1:00 
50
…25 hard/25 easy on :45 

Set
400 kick
…last 100 no fins

Cool-down (200) 
200 choice …25 drill-25 swim