Workout

Warm up (600)
400 choice
200 Kick

Set (400)                                       
2 rounds                                
3 x 50 on 1:00                          
-1) easy-fast (build)                           
-2) fast-easy (reverse build)                           
-3) easy (recovery)                             
-4) fast (fast!!!)                              
                                
Set (800)                                       
2 rounds                                
2 x 50 -count strokes                           
4 x 50 -6R / 6L / 6 swim drill                          
2 x 50 -count strokes'                          
                                
Set (1200)                              
4 rounds                                        
1 x 200 swim build on 2:45                         
1 x 50 kick 1:00                        
1 x 50 swim on 1:00 FAST                            
...take 15 sec rest between rounds                      
        
Cool-down (400)                         
200 kick                                
200 swim