Workout

Warm-Up (600) 
400 swim, 200 drill
100 IM

Set (600) 
4 x 75 on 1:30 
…25 scull /25 kick/25 swim 
4 x 75 on 1:20 
…25 fly /25 back/25 breast 

Set (800) 
4 x 200 pull 
…odd on 2:50
…even on 2:40

Set (800) 
4 rounds 
2 x 50 on 1:00 choice 
1 x 50 on :50 free 

Set (300) 
12 x 25's
…25 choice on :20 fast 
…25 choice on :40 ez 

Cool-down (300)
100 kick
200 ez choice