Workout

Warm-up (500)
400 Swim
100 Kick

Set (500)
10 x 50’s free
… 2 on 50’s 1 min, 55, 50, 45, 40
 
Set (2100)
3 x 200 1 fast (5-10 sec rest) 
…1 slow 20-30 rest
…1 back to the 1st interval
100 kick
4 x 150 2 fast, 1 slow, 1 fast
100 kick
6 x 100 2 fast, 2 slow, 2 fast
100 kick

Cool-down (300)
200 moderate
100 EZ