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%     			
-1 x 50 kick @ 90 %     			 
-1 x 50 swim @ 100%     			
...take 15 sec rest between rounds			
			
Cool-down (400)			
200 kick			
200 swim