Workout

Warm-up (600)            
300 swim                
300 kick/drill by 50’s 
                
Set (400)               
4 x 50 Stroke on 1:15           
4 x 50 free on :55              
                
Set (1800)              
2 rounds                
2 x 200 on 3:30         
…last 50 non free               
4 x 50 stroke on 1:15          
2 x 150 on 3:00    
…50 stroke,50 Free,50 stroke                 
                
Cool-down (400)         
200 kick                
200 swim