Workout

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

Set (600)
12 x 50 on 1:05
…alt kick/swim x 50

Set (1100)
300 free on 5:00 or…
...rest 3 red marks
200 free on 3:15 or…
...rest 3 red marks
100 free on 1:45 or…
…rest 2 red marks
200 free on 3:15 or…
…rest 3 red marks
300 free on 5:00 or…

Set (300)
100 pull/100 kick/100 swim

Cool down 200