Workout

Warm up (600)
400 swim
200 kick

Set (600)
4 x 50 fly on 1:00
4 x 50 back on 1:00
2 x 50 kick on 1:05

Set (1500):
200 moderate on 3:00
3 x 100 HARD (80% effort)
…2 on 1:30, 1 on 1:15
200 moderate on 3:00
3 x 100 HARD (85+ effort)
…2 on 1:20, 1 on 1:15
10 x 50 free
…odd on 1:00, even on :45

Set (600)
8 rounds
25 sprint on :30
50 EZ on 1:00

Cool-down (200)
200 EZ choice