Workout

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

Set (400)
200 free/stroke by 25’s on 3:00
2 x 100 backstroke kick on 2:00

Set(2100):
3 rounds
200 free on 3:00
4 x 50 back on :55 
3 x 100 on 1:30/1:25/1:20

Set (300)
300 pull
...5cb

Cool-down (100)
100 easy