Workout

Warm-up (1000)
400 choice 
400 (25 drill/25 kick) 
200 kick (no fins) 

Pull-set(800) 
4 x 200 on 6:00 
...100 moderate/100 solid

Kick-Set (600)
6 x 100 with fins on 1:45 
1-75ez-25fast 
2-50ez-25-fast-25ez 
3-25ez-25fast-50ez 
4-25fast-75ez 
5-50fast-50ez 
6-100fast 

Fin-Set (600)
12 x 50's on 1:00 
...Max effort - fast feet!
...fly or free 

Cool-down (3400)
200 moderate 
200 EZ choice