Workout

Warm-Up:
(500)
300 Swim; 100 Kick; 100 Pull

Drill:
(400)
8X50 on 1:15
Odds scull/swim
Evens backstroke or free catchup/swim

Main Set 1:
(1000)
2 Rounds
4X100 IM on 2:00
Every 100 start w/diff stroke (e.g #1 start w/fly, #2 start w/back, etc.)
1st and last lengths HARD
100 IM kick (can do w/fins)

Main Set 2:
(300)
Sprint Set
4X75 on 1:20
1st length all out
1st length stroke in IM order
Last 2 lengths long, easy free


Cool Down:
300 Pull