Workout

Warm-up 
10 x 50 choice rest 15-20 seconds

Set
12 x 50 on :50
…hold steady or descend 1-3;4-6

Set
400 pull on 6:00
100 on 1:20
10 x 25 on :30
…odds free/evens fly
100 on 1:20
10 x 25
…odds on :40/evens on :20

400 pull on 6:00
100 on 1:20
10 x 25 on :30
…odds free/evens choice
100 on 1:20
10 x 25
…odds on :40/evens on :20

Cool-down (200)