Workout

Warm Up (500)
Swim 6 x 50's on :50
200 kick

Set (600)
2 rounds
75 fly/back/breast drill on 1:30
75 free drill on 1:20
75 under/stroke drill/free on 1:30
75 free on 1:10

Set (1600)
2 rounds
3 x 100 pace on 1:30
1 x 100
…broken 25 on :20
...75 on 1:20
8 x 25 stroke on :30
4 x 50 free on :50
…less than 30 strokes/50

Set (400)
300, 200, 100 Pull
...10-15 sec rest

Cool-down (200)
200 EZ