Workout

Warm-up (600)                           
400
…50 swim/50 drill                      
200 kick                                
                                
Set (400)                                       
2 rounds                                
4 x 50 on 1:00                          
1) easy-fast (build)                           
2) fast-easy                         
3) easy (recovery)                             
4) fast (fast!!!)                              
                                
Set (800)                                       
2 rounds                                
8 x 50's on 1:00
2 x 50 -count strokes                           
4 x 50 -3R / 3L / 3 drill                          
2 x 50 -count strokes'                          
                                
Set (1200)                              
4 rounds                                        
2:45/1:15/1:00
1 x 200 swim @ 80%                                 
1 x 50 kick @ 90 %                              
1 x 50 swim @ 100%                              
...15 sec rest between rds                      
        
Cool-down (400)                         
200 kick                                
200 swim