Workout

Warm-up (600)
300 swim
200 swim/kick by 25's specialty
100 dril/swim by 25's

Set (600)
Swim 8 x 75's on 1:10
...work the ist turn AS FAST AE POSSIBLE

Set (1200)
4 x 300 on 4:30 (no rest between rounds)
...#1 - 200 IM = 100 choice
...#2 - build by the 100
...#3 - BLAST 3 cycles off the wall
...#4 - 50 worst stroke/50 free

Set (700)
1 x 100 FAST on 2:00 then 50 moderate on 1:00
2 x 75’s fast on 1:45 then 50 moderate on 1:00
3 x 50 fast on 1:30 then 50 moderate on 1:00
4 x 25’s BLAST on 1:00 then 50 EZ

Cool-down (200)
200 moderate to EZ