Workout

Warm-up (600)
300 swim, 200 drill
100 kick

Set (600)
12 x 50s on 1:00
Odds: 8 sprint strokes
...EZ rest of way
Evens: build to 80%

Set (1800)
3 rounds
2 x 150 on 2:30
…50 fr/50 stroke/50 fr
100 mod on 1:45
4 x 50 on 1:00
  R1: 25 stroke/25 fr
  R2: 25 fr/25 stroke
  R3: 50 stroke
 
Cool-down (200)
200 EZ