Workout

Warm-up (900)
300 swim 
300 kick 
300 pull 

Set (1200)
12 x 100's or 75's free 
1-4 on 1:25 
5-8 on 1:20 
9-12 on 1:15 

Set (400)
400 kick w/fins 
4 x 25 sprint kick - no fins on 1:00 

Set (600)
3 x 4 x 50's choice on 1:00 
each round-same stroke 
1-moderate 
2-2nd 25 harder 
3-FAST 

Set (200)
8 x 25 together swim …moderate to EZ