Workout

Set
500 choice

Set 
12 x 50 free on 1:05
…40 strokes or less per 50

Set 
6 rounds
100 on 1:40
…EZ to moderate
50 BLAST kick on 1:00

Set 
4 rounds
100 IM on 1:50
100 free on 1:30
…descend 1-4 both free and IM

Set  (Pull Set)
4 x 50 on :50
3 x 100 on 1:40
2 x 150 on 2:30
1 x 200 on 3:00
2 x 150 on 2:15
3 x 100 on 1:30
4 x 50 on :45