Workout

Warm-up (500)
Swim 300
..every 4th 50 stroke
Kick 200

Set (500)
10 x 50 on 1:20
...25 scull/25 swim

Set (600)
6 x 100 on 1:30
...steady pace

Set (1200)
3 rounds
1&3 HARD w/hold form
2 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