Workout

Warm up (600)
12 x 50 on 1:05
…odds swim/kick
…evens drill/swim

Set (1200)
2 rounds
4 x 150
…odds 2:20/evens 2:40
…keep time consistent all 4
…minute break between rds

Set (1200)
3 rounds
4 x 100 on 1:50
…round #1 full stroke IM
…round #2 switching IM
   …fl/bk:bk/br:br/fr:fr/fly
…round #3 fast choice/ez free

Set (pull) (800)
50, 100, 150, 200
150, 100, 50 
...rest 15-20 secs

Cool-down (200)
200 ez choice