Workout

Warmup (500) (10:00)	
300 swim
100 drill/100 kick	
	
Set (600)  	
4 x 50 on 1:20  
...9 kicks/3 strokes/9 kicks	
4 x 50 on 1:10 
...flutter kick on back	
4 x 50 on 1:00 
...catch up stroke	
	
Set (600) 
12 x 50 free	
…4 on 50
...4 on :45
...4 on :40
	
Set (1200)  	
4 x 300	
#1 swim on 4:30 	
#2 ; #3 ; #4 pull 
...with :20 rest	

Cool-down (300)
100 kick/200 swim