Workout

Warm-up (600)
300 swim 
200 drill 
100 kick 

Set (400)
8 x 50’s on 1:00 
...1-5 25 hard/25 easy 
...6-10 25 easy/25 HARD

Set (600)
8 x 50’s stroke/speciality on 1:15 
…10m BLAST/easy
200 Breaststroke 
…2 pull downs – moderate 

Set (600)
8 x 25’s on :40 
...build and descend
...1-4 
 
Cool-down (400)
400 choice 
…moderate to easy