Workout

Warm up (600)
400 free/200 kick

Set (600)
3 x 200 on 3:20
…1- 150 free/50 kick
…2- 100 free/100 kick
…3- all free

Set (1800)
3 rounds - (1 easy, 1 fast, 1 easy, 1 fast)
4 x 25 kick on :30
4 x 50 free on :50
4 x 100 free on 1:30 
Set (200)
200 pull
Cool-down (200)
200 EZ