Workout

Warm-up (600)
600 FREE
...EVERY 4TH 25 KICK

Set (800)
Swim 16 x 50 on 1:00
1 fast, 1 form, 
2 fast, 2 form,
3 fast, 3 form, 
4 fast 

Set (1200)
3 x 200 on 3:00
...descend 1-3
rest 1 min
6 x 100 on 1:40
...75 swim/25 FAST  

Speed Set (600)
12 x 50 on 1:30
…(1-4)25 FAST/25 ez
…(5-8)25 ez/25 FAST 
...(9-12) ALL FAST

Cool-down (200)
200 easy choice