Workout

1. Warm-up 
8 x 100 Swim/Drill by 25's 
...rest 10 sec. 

2. Set 
Kick 6 x 50 
...no board 
...25 easy/25 HARD 
...rest 15 sec. 

3. Set (2 rounds) 
Swim 3 x 150 free on 2:15 
...100 HARD/50 easy 
Swim 6 x 50 free on :45 
...descend 1-3 
Swim 3 x 100 free on 1:30 
...50 moderste/50 HARD 

4. Cool-down 
200 EZ choice