Workout

Warm up (600)
500 swim
...every 4th 50 Bk
200 reverse IM

(400)
8 x 50’s on 1:00
..old-kick/swim
...even-drill/swim

(600)
2 rounds
2 x 100 on 2:00
4 x 50’s on :45
...FAST
RD 1 free
RD 2 non free

(1000)
1 x 100 free on 1:45
4 x 50’s on 1:00
...free d1-4
1 x 100 free on 1:45
3 x 50’s  0n 1:00
...non free d1-3
1 x 100 free on 1:45
2 x 50 free on 1:00
...free d1-2
1 x 100  free on 1:45
1 x 50 on 1:00
...Fast choice

Cool-down (200)
200 EZ choice