Workout

Set (600)
200 swim, 200 kick, 200 drill

Set (600)
12 x 50
…3 fly on 1:00
…3 back on :55
…3 breast on 1:00
…3 free on :45


Set (2300)
2 rounds  
4 x 25 IM order on :30
… 1-2 moderate/3-4 build   
4 x 50 free on :45 
… 1-2 moderate/3-4 build   
4 x 100 IM on 1:45
… 1-2 moderate/3-4 build
50 on 1:00 recovery
4 x 100 on 1:20
…descend 1-4


Cool-down (200)