Workout

Warm Up (1000):
400 swim
…then 2 rounds
50 kick on 1:10 (or 10 sec. rest) 
200 free on 3:20 (or 15 sec. rest)
50 stroke on 1:00 (or 10 sec. rest)

Set (200)
4 x 50 on 1:00
1) breast w/free kick
2) ez free
3) breast w/free kick
4) build to fast free

Set (1800):
3 rounds
2 x 50 kick on 1:10
3 x 100 on 1:45 
…1 & 2 - 25 FAST/25 ez 
…3 – moderate, long strokes
200 FAST 3:30

Cool-down (200)
200 EZ