Workout

Warmup
4 x 50 on 1:00
300 Drill/Kick/Swim 

Set 
10 x 50 on 1:30
…odds sculling
…evens 9/3/9 drill

Set 
4 x 200 IM Drill 30 sec rest
…1 arm fly/back drill arm pause
…2 kick breast stroke/catchup free

Set 
6 rounds
2 x 100 on 1:40
50 on 1:00
2 x 100 on 1:20
50 on 1:00
…descend 100s on 1:20

Cool down 200