Workout

Warm Up (600)
12 x 50’s on :50

Set (1200)
2 rounds
3 x 150 swim on 2:10
…descend 1-3
3 x 50 stroke on :50 

Set (1200)
6 x 200 on 3:00
...1-2 last 50 Sprint
...3-4 last 100 Spring
...5-6 last 150 Sprint

Set (200)
Kick 4 x 50 on 1:00
…second 25 Sprint
 

Cool-down (200)
200 easy swim