Workout

Warm Up (400) 	
400 choice	
	 
Set (400) 	
2 rounds
4 x 50 on 1:00 
-1) easy-fast (build)
-2) fast-easy (reverse build)
-3) easy (recovery)
-4) fast (fast!!!)

Set (800)	
2 rounds
2 x 50 -count strokes
4 x 50 -6R / 6L / 6 swim drill
2 x 50 -count strokes'
 
Set (1200)
4 rounds	
-1 x 200 swim @ 80%	
-1 x 50 kick @ 90 %	
-1 x 50 swim @ 100% 	
...take 15 sec rest between rounds

Cool-down (400)
200 kick
200 swim