Workout

Warm-up  (800)
400 free 
400 kick 

Pull-set (400)
400 (1,3, - 3cb, 2,4, - 5cb) 

Set (1500)
15 x 100 free 
…1-5 on 1:45 
…6-10 on 1:40 
…11-15 on 1:35 

Cool-down set (300)
100 kick 
100 finger drag drill 
100 ez choice