Workout

W/U
400, every 2nd 50 stroke drill, IM order
100 streamline kick on back
100 streamline kick on front

Pre-set
4 rounds
25, 50, 75, 100
:30, 1:00, 1:15, 1:30
rnd 1 25-75 fast
rnd 2 50-100 fast
rnd 3 25 stroke, 75 stroke or IM
rnd 4 50 stroke, 100 stroke or IM

Main Set
3 rounds
6x50 :50 1-3 all out 4-6 ez, just make base
6x25 :30 1-3 all out, 4-6 ez, just make base
Minute between rounds

W/D
300 social kick
50 ez