Workout

Warm Up (500)
200 swim, 200 drill
100 kick

Set 600)
4 rounds
3 x 50’s
1) breathe every 3rd :50
2) descend by rounds :45
3) 32 strokes or less :50

Set (300)
2 x 100 kick :10 rest in between
1 x 100
...10 strokes fast/10 strokes easy

Set (1800)
3 rounds
3 x 100 on 1:30
3 x 50  on :50
4 x 25 FAST :30
...descend each set of swims to 
...build up to fast

Cool down (200)
200 ez choice