Workout

Warm-up (600) 			
400 (50 catch –up/50 free)			
200 kick			
			
Set (600)			
6 x 50 on 1:00			
...25 underwater/25 swim 			
6 x 50  on 1:00			
...25 drill/25 swim			
			
Set (1800)			
4 x 150  on 2:30/2:45/3:00			
… middle 50 stroke 			
2 x 300  on 5:00/5:30/6:00			
...middle 100 IM			
600  best effort			
...middle 200 IM			
			
Cool-down (200)			
200 easy