Workout

Warm up (800)
4 x 200 free  
…rest 15-20 sec.

Set (600)
4 x 100’s-
2 kick on 2:00
4 swim on 1:35/1:25/1:15

Main set (1800):
18 x 100's on 2:00
…odds are kick (fast)
…evens are swim (descend 1-3, plus 2,4,6)

Cool-down (200)
200 moderate to EZ