Workout

Warmup (600)
12 x 50 on :50

5 x 100 on 1:20
…choice of equipment

Set (800)
2 rounds
50 kick on 1:00
100 IM on 1:40
50 kick 1:00
200 swim 3:20
…50 free/100 IM/50 free

2 rounds
4 x 50 on :50
…odd stroke/free
…even free
300 on 4:40
…100 free/100 IM/100 free
…repeat 4 x 50
200 on 3:20
…100 IM/100 free
…repeat 4 x 50
100 IM on 1:40

200 cool down