Workout

Warm-up (600)
200 swim, 200 kick, 200 pull 

Set (600)
12 x 50's free on: 50 
…or 10 on: 55 
…or 8 on 1:00 

Set (600)
Pull 6 x 100 free on 1:30 
…or 75’s 

Set (1200)
2 rounds 
3 x 200 on 3:15 
…25 stroke/175 free 
…50 stroke/150 free 
…75 stroke/125 free 
…round 2 – reverse order 

Cool-down (400)
200 moderate kick 
200 EZ