Workout

Warmup 
10 x 50 choice rest 2 red marks

Set
3 rounds
75: fly drill/choice/free on 1:20
75: 2 kick breast/choice/free on 1:20
75: full stroke fly/back/breast on 1:20
75: all free on 1:00

Set
400 on 6:00
4 x 100 on 1:20
300 on 4:30 very aerobic
4 x 75 on 1:00
200 on 3:00 very aerobic
4 x 50 on :40
...100 ez verrrry aerobic...


Set
8 x 25 on :30
…odds ez aerobic choice
…evens fast no breath fly or free

200 ez cool down