Workout

Warm up (600):
4 rounds
100 free/50 drill

Set (600)
6 x 100's
…odd 100’s- kick on 2:30
…even 100’s- 50 back/50 free on 1:45

Main set (1800):
2 rounds
2 x 200 on 3:15
2 x 150 on 2:30
4 x 50 on 1:00
…descend 1-2 on the 200’s and 150’s 
…descend 1-4 on the 50’s

Cool-down
100 easy