Freestyle Swim & Kick

WARMUP:  400

WARMUP SET:  200
8 X 25 with fins.  Swim each 25 as 3 strokes Fly ‡ Breaststroke
Focus on steady head position during the breath.

MAIN SET:  1500/1200
Lane 1 does 4 X 75 each time, instead of 4 X 100. 

4 X 100 freestyle on sendoff that gives ~:25 rest.  Use bumped-up breathing on the first length of each 100.
1 X 100 flutter kick with a board

4 X 100 freestyle pull on sendoff that gives ~:15 rest.  Use bumped-up breathing on first 75 of each 100.
2 X 50 flutter kick on your back with a pull buoy

4 X 100 freestyle with fins on sendoff that gives ~ :30 rest.  Count strokes on first 25.  Then add one stroke on each length of the 100.  E.g., if your first 25 is 15 strokes, then you swim the 100 in 15-16-17-18 strokes.   Use same pattern on each 100.
4 X 25 FAST flutter kick with FINS, on a board.

STROKE SET:  300
6 X 50 on sendoff that gives ~ :10 rest on the 50 stroke
Odds:  Stroke other than freestyle
Evens:  25 stroke + 25 freestyle

WARMDOWN:  200