Workout

Warm-up 
300 choice 
300 drill
300 pull

Set 
4 x 50 on 1:00, easy perfect strokes 
6 x 100 on 1:40, free, pace, 80% 

4 x 50 on 1:05, easy free 
5 x 100 on 1:35, free, pace, 80% 

4 x 50 on 1:10, easy free 
4 x 100 on 1:30, free, pace, 80% 

4 x 50 on 1:15, easy free 
3 x 100 on 2:00, free, pace, 95%+ EFFORT 

Set
300 kick

Cool-down 
OYO swim/kick, choice of stroke