Workout

Warm-up (1000)
4 x 100 free 
3 x 100 breast 
2 x 100 back 
1 x 100 fly 
….rest 10-20 sec. between 100's

Set (400)
400 kick 

Set (1200)
200 fly hard…then 100 easy free 
…rest 1:00 
200 back hard ...then 100 easy free 
…rest 1:00 
200 breast…then 100 easy free 
…rest 1:00 
200 free hard…then 100 easy free 

Cool-down (400)
200 moderate
200 EZ choice