Workout

Warm Up (600)
Swim 12 x 50's on :50

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