Workout

Warmup (500)
100 drill,200 swim
200 swim/kick by 25

Set (600)
12 x 50 on :50
…smooth steady pace

Set (300)
4 x 75 on 1:15
…25 swim/25 kick/25 swim

Set (1800)
3 x 200 on 2:45
50 on 1:15
4 x 150 on 2:10
50 on 1:20
4 x 100 on 1:30
…rest 2 min
100 for time
...200’s, 150s and 100s smooth aerobic
…50s and 100 for time; full speed ahead

Cool down (200)
200 ez