Workout

Warmup (700)
300 choice/200 kick choice
4 x 50 on 1:00

Set (600)
4 x 150 on 2:45
…50 drill/50 kick/50 swim

Set (1200)
3 rounds
200 followed by 4 x 50
…1st rd 200 on 3:00/50s on 1:00
...2nd rd 200 on 3:05/50s on :55
…3ed rd 200 on 3:10/50s on :50

Set (600)
2 x 300 pull
…rest 3 red marks between