Workout

Warm Up (600)
300 swim, 200 kick, 100 drill

Set (400)
8 x 50 on 1:00
…take 28 strokes then sprint kick rest of length

Set (600)
100 build on 1:30
2 x 50 swim on 1:00
100 on 1:40
2 x 50 alt kick, swim on 1:00
100 on 1:30
2 x 50 alt Swim, stroke on 1:00

Set (1400)
4 rounds
150 moderate on 2:30
150 …50 stroke, 50 kick, 50 swim on 2:30
150 build on 2:30
50 easy on 2:00

Cool-down (200)
200 EZ