Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (1200)
24 x 50 on :45/:50/1:00/1:10
…1-6 free
…7-12 drill free
…13-18 IM order no free
…19-24 IM order no free drill
 
Set (1600)
2 rounds 
2 x 200 best stroke on 3:45 
8 x 50 worst stroke on 1:00 

Cool-down (100)
100 EZ choice