Workout

Warm-up 
500 choice 

Set 
4 x 50 on 1:00, easy perfect strokes 
Swim 300 drill (50 stroke/50 free) on 6:00 

4 x 50 on 1:00, easy non-free 
Swim 3 x 100 on 1:45, free, build pace, 80% 

4 x 50 on 1:15, easy non-free 
3 x 100 on 1:45, free, pace, build to 80% 

4 x 50 on 1:15, easy non-free 
3 x 100 on 2:00, free, build to pace, 85% 

4 x 50 on 1:30, easy non-free 
3 x 100 on 2:00, free, pace, build to 95%+ EFFORT
…off the blocks-from a dive 


Cool-down 
OYO swim/kick, choice of stroke