Workout

Warmup 
10 x 50 choice rest 2 red marks

Set 
10 x 25 on :30
…odds choice kick/evens swim
10 x 25 on :30
…odds free/evens fly
10 x 25 on :30
…odds swim/evens underwater
10 x 25
…odds free on :20/evens choice on :40

Set
300 kick/swim on 5:00
..alt by 25 choice swim/kick

Set
4 rounds
100 followed by 4 x 50
…rd 1 100 on 1:30/50s on :40
…rd 2 100 on 1:20/50s choice on :50
…rd 3 100 IM on 1:45/50s on :45
…rd 4 100 on 1:15/50s breast on 1:00

Set
8 x 25 on :30
…odds ez choice
…evens no breath free