Workout

Warmup (400) 6 mins
200 alt swim/drill x 25
4 x 50 swim on :45

Set (800)
2 rounds
200 free on 3:00
4 x 50 on :55
…25 stroke drill/25 free

Set (1600)
2 rounds
200 free on 3:00
2 x 100 on 1:40
...25 stroke/25 free
200 free on 2:45
2 x 100 IM on 1:40

Cool-down (200)
200 choice