Workout

Warm-up (600)
300 swim, 200 kick, 100 Drill
 
Set (400)        
100 breast kick no board
2 x 50 front scull
2 x 50 drill
100 breast

Set (1600)
4 x 50 fr/fly :50 + 200 IM 
4 x 50 fr/bk 1:00 + 200 IM
4 x 50 fr/brst 1:10 + 200 IM
2 x 100 free 1:30 + 200 IM
...IM’s on 3:20, 3:40, 4:00, 4:20

Set (600)
4 x 150 pull on 2:15
…descend 1-2

Cool-down (200)
200 moderate to EZ