Workout

Warm-up (400)
400 swim
...every 4th 25 non-free

Set (600)
4 x 150
odds: 100 kick/50 swim on 2:40
evens: 100 back/50 free on 2:20

Set (1500)
3 rounds
3 x 100 on 1:25/1:20/1:15
50 easy on 1:00
50 strong on :40
100 fast kick on 2:00
100 easy

Set (600)
12 x 50 on :55
3 rounds
25 underwater streamline kick/25 free
25 fists-closed drill/25 free
25 breast/25 free
25 wrist drill/25 free

Cool-down (100)
100 EZ