Workout

Warm-up (300)
5 min choice

Set (600)
6 x 50 on (1:10/1:00/:50) x 2
- 10 sec. kick on wall, swim

Set (2000)
4 x 100 on 1:25  
2 x 200 on 1:20  
400 on 5:00
2 x 200 on 2:40
4 x 100 on 1:25  

Set (500)
3 x 50 on :55 
2 x 50 on 1:00, kick
1 x 50 sprint on 1:00
2 x 50 on 1:00, kick
3 x 50 on :55, breath control

Warm down (100)
100 easy