Workout

Warm-up (500)
300 Free
200 kick

Set (600)                       
4 x 150's on 2:45
...25kick/75fr/25kick
...descend 1-4                  
                        
Set (2000):                     
2 x 300 on 5:00
...d1-2
100 drill on 2:00       
3 x 200 on 3:10
…d 1-3         
100 drill on 2:00                        
6 x 100 free on 1:30
...d-1-3, 4-6                
                       
Cool-down (100)                       
100 EZ choice