Workout

Warm-up (600)
600 swim EZ to moderate 
...100 free/50 stroke 

Set (600)
12 x 50 on 1:00 
...2 free, 2 stroke 
...descend 1-2 

Set (500)
500 kick 
...50 flutter/50 non-flutter

Set (1600) 
2 rounds 
4 x 50 stroke on 1:00 
...60-75% effort  
100 free on 1:30   
100 IM on 1:30
...80% efort 
100 free on 1:30 
200 IM on 3:30
...90% effort 
100 free on 1:30   


Set (300)
12 x 25 on :30
...25 FAST/25 EZ  

Warm-down (400)
200 kick 
200 catch-up drill