Workout

Warm Up (800):
6 x 100 free on 1:45
200 kick

Main Set (1400):
2 rounds
300 on 5:00 (1:40 pace; aerobic)
200 on 3:00 (1:30 pace; mid-distance)
100 on 1:20 (1:20 pace; sprint)
50 on :40 (1:20 pace; sprint)
50 easy @ 2:00

Set (400)
200 on  3:00 (1:30 pace; mid-distance)
100 on 1:20 (1:20 pace; sprint)
50 on :40 (1:20 pace; sprint)
50 easy @ 2:00

Set
400 Kick

Warm-down
OYO