Workout

Warm-up (900)
300 choice 

4 x 150 
...1-2 Free 
...3-6 IM order (50 kick/50 drill/50swim) 

Main set (1200)
3 x 4 x 100 ( 1,3 on 1:45 or rest 15 sec. 2,4 on 1:30 or 
rest 10 sec. ) 
...#1. IM change every 25 
...#2. Free 
...#3. IM every 100 
...#4. Free 

Kick-set (300)
8 x 50 kick Fly on BK 
...underwater past flags 
...on 1:00/1:10 

Set (500) 
Pull 2 x 250(or 200) 
...descend 1-2 
...rest 10 sec 

Cool-down (100)
100 EZ