Workout

Warm Up (400)
400 free
...every 4th 25 stroke

Set (1400)
14 x 100
...4 free 1:30/1 kick 2:10
...3 free 1:25/1 kick 2:10
...2 free 1:20/1 kick 2:10
...1 free 1:15/1 kick 2:10

Set (1500)
5 rounds
50 easy 1:00
100 free 1:30
150 FAST 1:50

Cool-down 9200)
200 EZ