Workout

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

Set (900)
2 rounds
50 kick on 1:05
100 swim on 1:35
150 IM no free on 3:00
100 swim on 1:35
50 kick on 1:05

Set (1000)
5 rounds
4 x 50
…first round breast on 1:00
…second round fly/drill on :55
…third round back on :50
…fourth round on :45
…fifth round on :40

Set (2300)
2 rounds
100 IM all drill on 1:50
150 Free on 2:20
200 IM on 3:10
300 free on 4:50
400 IM 25 drill/25 swim on 8:00