Workout

Warm-up (600)
400 Free
200 Stroke

Set (800)
4 x 200 on 3:45 (descend the last 100)
…50 Stroke Drill
…50 Stroke Swim
…100 Free

Main Set (1600)
5 x 100 Free on 1:35
4 x 100 Stroke on 2:00
3 x 100 Free on 1:45
2 x 100 Stroke on 2:00
1 x 100 Free  FAST
1 x 100 EZ

Sprint Set (100)
2 x 50 Kick on 1:00

Warm-down
10 min. OYO