Workout

Warm-up (600)
Swim 400
..every 4th 50 stroke
Kick 200

Set (600)
12 x 50 on 1:10
...25 scull/25 swim

Set (800)
8 x 100 on 1:30
...steady pace

Set (1600)
4 rounds
1&3 HARD w/holding technique
2&4 KICK HARD
...fins/15m underwater

4 x 50's on 1:15
...race pace
1 min rest
2 x 100's on 2:30
...race pace
1 min rest

Cool-down (200)
100 kick
100 ez choice