Workout

Warm Up 
10 x 50 continuous choice swim

Set
4 rounds
50 CUZ drill on :55
…catch up free touching side on recovery
50 choice drill/stroke on :55
50 flutter kick on 1:00
50 free on :50

Set
3 x 300 on 4:45
…100 free/100 choice/100 free

Set
4 rounds
50 on :40
50 on :45
50 on :50
50 on :55
100 aerobic on 1:30
…descend 50s 1-4
…choice of stroke

200 cool down