Workout

Warm-up (600)				
400 …50 swim/50 drill				
200 kick				
				
Set (400)       				
2 rounds				
4 x 50 on 1:00 				
-1) easy-fast (build)				
-2) fast-easy (reverse build)				
-3) easy (recovery)				
-4) fast (fast!!!)				
				
Set (800)       				
2 rounds				
2 x 50 -count strokes				
4 x 50 -6R / 6L / 6 swim drill				
2 x 50 -count strokes'				
 				
Set (1200)				
4 rounds        				
1 x 200 swim @ 80%        24:24			 	
1 x 50 kick @ 90 %     				
1 x 50 swim @ 100%     				
...take 15 sec rest between rounds			
	
				
Cool-down (400)				
200 kick				
200 swim