Workout

Warm Up (400):
400 free

Set (1000)
2 rounds
2 x 50 kick on 1:00
100 free on 1:30
2 x 50 back on :50
200 free on 3:00

Main Set (1900):
2 x 50 fly drill on :55
4 x 150 on 2:15
...25 fly/100 free/25 fly
2 x 50 fly drill on :55
3 x 150 on 2:10
...50 free/25 fly/50 free/25 fly
2 x 50 fly drill on :55
2 x 150 on 2:05
...25 fly/50 free/25 fly/50 free
2 x 50 fly on :55
1 x 150 on 2:00
...50 free/50 fly/50 free

Cool-down (200)
200 EZ