Workout

Warmup (600)
4 x 50 on :55
4 x 50 on :50
4 x 50 on :45

Set (900)
3 rounds of 4 x 75
…free/drill/free rd #1 on 1:20
…free/kick/free rd #2 on 1:15
…free/fly/free rd #3 on 1:10

Set (800)
4 rounds 
100 on 1:20
4 x 25
…rd #1 no breath free on :40
…rd #2 fly on :30
…rd #3 free on :20
…rd #4 underwater on :40

Set (1200)
4 rounds of 4 x 50
…rd #1   2 on :50/2 on 1:00 
…rd #2   2 on :45/2 on 1:00 
…rd #3   2 on :40/2 on 1:00 
…rd #4   2 on :35/2 on 1:00 
…each round 3rd 50 100%
200 cool down