Workout

3200
Warm Up (500) (10:00)
300 choice, 100 kick, 100 drill on 10:00

Set (800) (14:40)
4 x 50 on 1:10
…25 kick / 25 scull
4 x 50 on 1:00
…25 kick / 25 breast
4 x 50 on :50
…25 back / 25 free
4 x 50 on :40
…all free

Set (900) (13:00)
2 x 150 on 2:20
2 x 150 on 2:10
2 x 150 on 2:00
…pull / bilateral / aerobic

Set (1000) (16:00)
4 rounds 
2 x 100 => 50 kick on 1:00
…rd #1 100s breast on 1:50
…rd #2 100s IM on 1:40
…rd #3 100s back on 1:30
…rd #4 100s free on 1:20