Workout

Warm-up: 2 rounds (600)
200 swim
100 kick

Set (400)
8 x 50 variable on 1:00
2x:
      #1 25 fast/25 easy
      #2 25 easy/25 fast
      #3 all easy
      #4 all fast (extra 30 sec.)


Set (1800)
4 x 100, 3 on 1:45, 1 on 2:00 (neg. split)
4 x 50 recovery on 1:00

3 x 100, 1 @ 1:45, 1 on 2:00 (neg. split)
4 x 50 recovery on 1:00

2 x 100 1 on 1:45, 1 on 2:00 (neg. spplit)
4 x 50 recovery on 1:00

1 x 100 on 2:00, build to 90% - neg. split)
4 x 50 recovery on 1:00

Cool-down
OYO