Workout

Warm-up (600)
Swim 300, kick 200, swim 100 IM

Set (700)
2 rounds
Drill/swim: 3 x 50’s drill on :55, swim 2 x 100 on 1:00
…2nd 100 faster than 1st

Set (1500)
3 rounds
10 x 50…alternate 50 free/50 non-free
…round 1 on :50 and 1:00, non-free = fly
…round 2 on :45 and :55, non-free = breast
…round 3 on :40 and :50, non-free = back
…extra 1:00 between rounds

Set (400)
Pull 400
…3 CB

Cool-down (200)
200 EZ