Workout

Warm-up (600)
3 x 200 free 
#1 - Kick w/o Board 
#2 - Drill. Alt. 25 Left/25 Right 
#3 - Swim. Smooth. MAX DPS 
(:30 Rest) 

Pre-Set (300)
4 x 50 Free on :45 
100 EZ choice 

Main Set (2400)
6 x 75 (or 50) on 1:20 
1 x 300 on 5:00 

4 x 75 (or 50) on 1:15 
1 x 500 on 7:30 

2 x 75 (or 50) on 1:10 
1 x 700 on 10:00 

Start smooth and controlled. 
Try to maintain an even pace and gradually build through 
the set.
 
Concentrate on good technique. 

Warm-Down 
100 ez choice