Ladder and Fast Kick

My arms are tired!

Warm Up:
300 free
2x50 kick
2x50 stroke
300 free
Main Set:
600 free on base (12:40)
50 kick fast B+40
50 stroke build B+30
300 free on base (6:20)
50 stroke build B+30
50 kick fast B+40
100 free on base (2:00)
50 kick fast B+40
50 stroke build B+30
100 free on base (2:00)
50 stroke build B+30
50 kick fast B+40
Total Distance: 2300 m

Note:--if want more distance, add 400 free (50/50) before 300, then swap 200 for 1st 100--gives you 600 more meters

did the kick and strokes on 1:00! :)