Workout

Warm Up (400) 	
400 choice	
200 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 / 6 swim drill
2 x 50 -count strokes'
 
Set (1200)
4 rounds	
-1 x 200 swim @ 80%	
-1 x 50 kick @ 90 %	
-1 x 50 swim @ 100% 	
...take 1 min rest between rds

Cool-down (200)
200 swim