Workout

3300

Warm Up 
500 choice at least 100 kick, 100 drill

Set
6 x 100 on 1:45
…odds alt. 25 swim/25 kick
…evens alt. 25 back/25 breast

Set
4 x 100
…odds IM on 1:40
…evens free on 1:30
500 on 7:20
…smooth moderate aerobic
4 x 100
…odds 1:20
…evens on 1:10
500 on 7:30
…smooth moderate aerobic
4 x 100
…odds back on 1:40
…evens breast on 1:50

Set
Cool down 200 choice