Workout

Warm-up (600)
200 swim 
200 drill 
200 kick 

Set (600)
12 x 50’s on 1:05
…1-6 (25 hard/25 easy)
…7-12 (25 easy/25 HARD)

Set (1200)
2 rounds
6 x 50’s  on 1:15 
...stroke/speciality
…15m BLAST/easy
200 Breast or Fly
…2 pull downs off wall
100 EZ

Set (300)
6 x 50’s on 1:20
...build and descend 
...1-3
 
Cool-down (300)
3 x 100 choice 
…moderate to easy
...choice of equip.