Workout

Warm Up (500) 	
400 choice
100 kick	
	 
Set (400) 	
2 rounds
4 x 50 on 1:00 
-1) easy-fast  
-2) fast-easy  
-3) easy  
-4) fast  

Set (800)	
2 rounds
2 x 50 count strokes
4 x 50 6R/6L/6drill
2 x 50 count strokes
 
Set (1200)
4 rounds	
200 swim on 3:00 	
50 kick 1:15 
50 FAST swim 	
...on 1;15

Cool-down (200)
200 swim