Workout

Warm-up (600) 				
400 (50 catch–up/50 free)				
200 kick

Set (600)
2 rounds
1 x 50 kick 1:00
2 x 50 stroke 1:00
3 x 50 swim :50

Set (2000)
3 x 200 2 on 3:00 1 on 2:45
6 x 100 2 on 1:30 1 on 1:20 repeat
200 easy on 4:00

3 x 100 free
...1 on 1:30 2 on 1:20
6 x 50 free
...1 on 1:00 2 on :40 repeat

Cool-down (200)
200 easy