Workout

Warm Up (800):
2 rounds
200 free/100 stroke/100 kick

Set
8 x 100's-
...odds free on 1:40
...evens back on 1:50

Main Set (1500):
50 on :50 (1:40)
100 on 2:00

100 on 1:30 (1:30)
100 on 2:00

150 on 2:15 (1:30)
100 on 2:00

200 on 3:00 (1:30)
100 on 2:00

150 on 2:30 (1:40)
100 on 2:00

100 on 1:40 (1:40)
100 on 2:00

50 on :50 (1:40)
100 on 2:00

Sprint Set (400):
2 rounds
4 x 50
...3 on :50, 1 on 1:00

Cool-dwon
OYO