Workout

Warm-up (1000)
400 free, 300 kick, 200 pull, 100 IM 

Set (2 rounds) (1400)
25 FAST on :30 
75 EASY on 1:45 

50 FAST on :45 
100 EASY on 2:00 

75 FAST on 1:15 
125 EASY on 2:30 

100 FAST on 1:30 
150 EASY on 2:45 

Set (600)
100 drill 
200 IM 
300 kick
 
Warm-down (400)
400 free
…moderate to EZ