Workout

Warm Up (600):
300 swim. 200 kick, 100 drill

Set (900)
3 rounds
150 fr 2:15
3 x 50 Fly :45, Bk :55, Brst 1:05

Set (1400)
4 rounds
2 x 100 on 1:30 
...1)25 stroke/75 free
...2)75 free/25 stroke
3 x 50 on 1:05 
...1/3 head up stroke
...1/3 easy free
...1/3 stroke scull

*stroke is IM order by rounds

Cool-down (200)