Workout

Warmup (500)
10 x 50 rest 2 red marks
…all drill and pick at least one you hate

Set (???)
50s and rest 1 red mark
…odds free
…evens stroke
…no gear just suit/goggles/cap

Set (900)
4 x 75 on 1:10
4 x 75 on 1:00
4 x 75 on :50
…minute break between

Set (1600)
200 on 3:00
4 x 50 on :40
200 on 2:45
4 x 50 on :45
…take a minute break
200 on 2:40
4 x 50 on :50
200 on 2:30
4 x 50 on :40

200 cool down