Workout

Warm-up (600)
3 x 200 …rest 20 sec. 
…1- free 
…2-50 back/50 free 
…3- choice 

Set (300)
300 kick 
... (50 easy/50 hard/100 easy/100 hard) 

Set (600)
2 x 300 pull …rest 15 sec. 
...steady pace 

Set (1200)
6 x 200's (or 150) free on 4:00 
...descend 1-3 to 80-85% 

Set (300)
300 kick (50 dolphin/50 choice) 

Cool-down (200)
4 x 50’s free 
...ascending resting 10 sec.