Workout

Warm-up (600)
3 rounds
150 free, 50 kick
...rest 10 sec.

Set (600)
2 rounds
3 x 100 stroke, round #1 on 1:45, #2 on 2:00
...same stroke within round descending 1-3

Set (1600)
4 rounds
200 free on 3:00
...negatice split
4 x 50's Sprint (max) on 1:30
...last round 50's, no breath 1st and last 12.5 meters

Set (600)
Pull 3 x 200 on 3:00
...descend 1-3

Cool-down (200)
200 EZ