Workout

Warm-up (600)
600 swim/kick
...every 3rd 50 kick

Pull Set (600)
1 X 300 …rest 10
2 X 100…rest 20
2 x 50..rest 10

Set (1600)
400 on 6:40
2 X 50 kick on 1:10
50 easy on 1:30

300 on 4:30
2 X 50 kick on 1:15
50 easy on 1:30

200 on 3:10
2 X 50 kick on 1:10
50 easy on 1:30

100 on 1:30
2 X 50 kick on 1:15
50 FAST

Cool-down
200 EZ choice