Workout

Warm Up (600)
200 swim/200 kick/4 x 50

Set (600)
4 x 150 on 2:40
…9-3-9 drill/kick/swim x 50

Set (1900)
300 on 4:20
2 x 150 on 2:30
50 swim/kick on 1:00
300 on 4:30
3 x 100 on 1:30
50 swim/kick on 1:00
300 on 4:40
4 x 75 on 1:00

Set (300)
300 pull with bilateral breathing
…swim slow with perfect strokes/breathing

Cool-down (200)