Workout

Warm-up (500)
300 drill, 100 swim
100 kick

Set (600)
3 rounds
50 fr/50 stroke on 2:00
100 kick on 2:20

Set (1400):
400 swim on 6:00
4 x 100 hold steady
…2 on 1:40, 2 on 1:30
300 recov 4:45
2 x 150 free (d1-2)
...100 free/50 stroke
...on 2:45
..FAST STROKE

Set (300)
300 pull - 5cb
…ez/med/hard

Cool-down (200)
200 EZ