Workout

WARM UP (600)
400 swim
200 choice

Set (600)
12 x 50s on 1:00
...1-4: 25 kick fast/25kick ez
...5-8: 25 drill/25 swim
...9-12: build each to 90%
 
Set (1600)
4 x 100s on 1:25/1:35/1:45/2:00
...25 sprint/50 perfect stroke/25 sprint
4 rounds
4 x 50 easy on 1:00
100 FAST on 2:00
R1 & R2: free
R3 & R4: choice
 
COOL DOWN (400)
200 kick
200 swim