Workout

Warm up (1000)
400 loosen
6 x 100 on 1:45
…25 kick/25 drill/50 free

Set (1600):
2 rounds
3 x 50 stroke on 1:00/:55/:50
150 easy free on 3:00
3 x 100 IM on 2:00/1:50/1:40
200 easy on 4:00

Cool-down
200 pull moderate
200 easy choice