Workout

Warm-up (600)
Swim 12 x 50 r:10 sec
...every 3rd 50 stroke

Set (600)
Scull & Kick 4 x 100
Swim 200

Set (800)
8 x 100 on 1:45
…50 drill/50 swim

Set (600)
Swim 12 x 50 on 1:15
…1-6 2nd 25 FAST
…7-12 all FAST

Set (400)
Pull 8 x 50 on 1:00
…breath control by 50
…1 less each 50

Cool down (200)
200 EZ