Workout

Warm-up (600)
4 x 150 on 2:30 
…Odds: Stroke 
…Evens: Free 

Set (400)
Kick 6 x 50 (no board) on 1:30 
Swim 4 x 25 builds on 1:00 

Main-set (1800)
6 x 100 (75) on 1:45 
3 x 50 on 1:00 
3 x 50 on :55 

6 x 100(75) on 1:30 
3 x 50 on :55 
3 x 50 on :50 

Cool-down (400)
200 moderate 
200 EZ