Workout

Warm up: (600) 
6 x 100’s -  rest 20 sec.
…even 100’s – non free 

Set (600)
4 x 100 on 1:40 
4 x 50 1:10 (stroke technique) 

Set (300)
300 pull

Set (1500)
4 x 100 on 1:45
4 x 50 on 1:10 (stroke technique) 
1 x 200 80% effort 
4 x 100 1:45 
4 x 50 1:10 (stroke technique) 
1 x 100 90% effort

Set (200)
200 kick
…last 100 no fins 

Cool-down (200)
200 kick/swim