Workout

Warm Up (600):
4 rounds
50 free/50 stroke/50 kick

Set (600)
12 x 50 on 1:00
…odds stroke drill
…evens stroke swim
…2 fly, 2 back, 2 breast

Set (3000)
10 x 100 on 1:45
3/5/7/10 breast
…the rest are free

10 x 100 on 1:40
3/5/7/10 fly
…the rest are free

10 x 100 on 1:35
3/5/7/10 back
…the rest are free

Cool-down (400)
…200 kick/200 swim
…moderate to easy