Workout

Warm Up (600)
12 x 50’s on :55

Set (1000)
2 rounds
4 x 100 on 1:45 
...25 kick/75 free
kick done as:
...8 kick switch on side
3 x 50 on 1:00 
...4/6/8 strokes no breath sprint
…then EZ rest of way easy

Set (1700):
300 on 4:30       
50 kick on 1:15         
300 on 4:30       
100 (50 kick/50 swim) on 2:00
300 on 4:30
50 kick/150 swim on 3:30
300 on 4:30
...descend 300's 1-4

Cool-down (200)
200 easy swim