Workout

Warm Up 
10 x 50 continuous choice swim

Set
4 rounds
4 x 50 on 1:00
…1st 50 drill/swim x 25s
…2nd 50 kick/swim x 25s
…3rd 50 choice/swim x 25s
…4th 50 all free 20 strokes/50

Set
200 on 3:00
2 x 50 on :45
300 on 4:30
2 x 50 on :45
400 on 5:40
2 x 50 on :45
300 on 4:00
2 x 50 on :45
200 on 2:40
2 x 50 on :45

Set
8 x 25 on :30
…alt choice/free

Cool down 200