Workout

Warmup 
10 x 50 choice rest 10 between

Set
4 x 75 on 1:20
…odds free/breast/free
…evens free/fly drill/free
4 x 75 on 1:15
…odds free/kick/free
…evens free/choice/free

Set
300 on 4:30
4 x 50 on :40
200 on 3:00
4 x 75 on 1:00
100 on 1:30
4 x 25 on :20

4 x 25 on :30
100 on 1:20
4 x 75 on 1:10
200 on 2:40
4 x 50 on :45
300 on 4:00

Set
8 x 25 on :30
…odds free
…evens fly