Workout

Warm-up (800)
Swim 400
4 x 100 on 1:45

Set (600)
1 - 15m fast
2 - 25m fast
3 - 35m fast
4 - all fast

Set (1000)
Pull 400 on 6:00
Pull 4 x 150 on 2:30
...3/5/7cb by 50’s

Set (1300)
4 x 100 on 1:30 
100 EX on 2:00
3 x 100 on 1:30
100 EZ on 2:00
2 x 100 on 1:30
100 EZ on 2:00
Dive 100 All Out

Cool-down (300)
100 kick
200 choice