Workout

Warm-up (500)
300 free
100 kick, 100 drill
 
Set (800)
2 x 50 swim on :50
2 x 50 kick on 1:10
2 x 100 swim 1:40
 
Set (1800)
6 x 150
2:30, 2:20, 2:15
...descend 1-3

6 x 100
1:40, 1:35, 1:30
...descend 1-3

6 x 50 on 1;15
...odd FAST
...even EZ
 
Cool-down (100)
100 EZ