Workout

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

Set (400)
8 x 50 variable on 1:00
2x:
#1 25 fast/25 easy
#2 25 easy/25 fast
#3 all easy
#4 all fast (extra 30 sec.)


Set (1800)
4 x 100, 2 on 1:30, 2 on 2:00 (neg. split)
4 x 50 recovery on 1:00

3 x 100, 1 @ 1:30, 2 on 2:00 (neg. split)
4 x 50 recovery on 1:00

2 x 100 2 on 2:00 (neg. split)
4 x 50 recovery on 1:00

1 x 100 on 2:00, RACE - neg. split)
4 x 50 recovery on 1:00

Cool-down (200)
200 EZ