Test 100s

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=923

Warm Up:
100 free
50 choice
100 free
50 kick
repeat 2x
Main:
3x100 steady
3x(50 free drill/50 free kick)
3x100 steady
3x(50 free drill/50 free kick)
4x100 fast + 20 sec rest
Cool down:
200 choice
2400 meters total
50 meter pool