Workout

Warm-up (800)
500 swim
200 drill/kick by 25’s
100 IM

Set (900)
3 rounds
4 x 50 kick on 1:10/1:05/1:00 per round
100 free on 1:30

Set (1600)
Round 1:
6 x 100 (or 75)
…odds- easy on 1:40
…evens- fast on 1:20
4 x 50 on 1:15
…odds- hard kick
…evens- easy swim
Round 2:
6 x 100 (or 75)
…odds- easy on 1:40
…evens- fast on 1:15
4 x 50 on 1:15
…odds- hard kick
…evens- easy swim

Cool-down (200)
200 EZ