Workout

Warm-up (700)
400 swim 
200 drill 
100 kick 

Set (500)
10 x 50’s on 1:00 
...1-5 25 hard/25 easy 
...6-10 25 easy/25 HARD

Set (500)
6 x 50’s stroke/speciality on 1:15 
…10m BLAST/easy
200 Breaststroke 
…2 pull downs – moderate 

Set (600)
8 x 25’s on :40 
...build and descend 
...1-4 
400 kick 

Cool-down (200)
200 choice 
…moderate to easy