Workout

Warmup (500)
20 x 25 choice continuous …
…do not deviate from this warmup

Set
8 x 50 kick choice on :55
50 kicks per length…

Set
6 x 100 pull on 1:30
15 or less strokes per length

Set
6 x 50 on :55
…25 9-3-9 drill/25 CUFD

Set
12 x 25 IM on :30
3 fly/3 back/3 breast/3 free

Set
3 x 200 IM on 3:00
…keep it aerobic fly drill ok
8 x 50 on :55
fly/bk:bk/br:br/free:free/fly 2x
100 IM for time

200 cool down please