Workout

WARM UP (600)
400 swim
200 choice

Set (600)
12 x 50s on 1:00
...1-4: ½ kick fast/½ kick ez
...5-8: ½ drill/½ swim
...9-10: build each to 90%
 

Set (1600)
4 x 100s on 1:25/1:35/1:45/2:00
...25 sprint/50 perfect stroke/25 sprint
 
4 rounds
4 x 50 easy on 1:00
100 FAST on 2:00
R1 & R2: free
R3 & R4: choice
 

COOL DOWN (400)
400 easy