Workout

Warmup (750)
10 x 75 rest 15 sec between each
…25 finger drag/catchup
…25 kick
…25 swim
8:45
Set (800)
4 rounds
4 x 50 on :55
…fly/back...back/breast
…breast/free...free/fly

Set (1600)
4 rounds
200 setup swim on 2:50
4 x 50
…rd #1 50s on :45
…rd #2 50s on :35
…rd #3 50s on :50
…rd #4 50s on :45

Set (1000)
…4 rounds of 4 x 25 lane relay
…1st 25 kick
…2nd 25 fly
…3rd 25 free
…4th back

200 cool down