Workout

Warm-up (200)
200 choice - 5:00 minutes

Set (1100)
2 rounds
3 x 150 on 2:10
1 x 100 Kick on 2:30

Set (600)
12 x 50 on 1:05
...25 Stroke easy, 25 Free fast

Set (1000)
2 rounds
3 x 50 Race Sprint on 1:20
250 Easy

2 rounds
100 Race Sprint 
200 Easy

Cool-down (400)
400 Easy