Workout

Warm Up (400)
400 choice

Set (600)
8 x 75(50) on 1:15
…25 kick/50 swim

Set (600)
6 x 100(75) on 1:20
…descend 1-3

Set (1400)
…2 rounds 
10 x 50 free 
...4 on: 40/ 1 on 1:00
2 x 100(75) on 1:15
Rest 1 min.
 
Set (300)
300 kick
…25 flutter/25 dolphin

Cool Down (200)
Swim 200 moderate to EZ