Workout

Warm-up (900)
300 swim, 100 kick
200 swim, 100 kick
100 swim, 100 kick

Set (1500) …1:45 base
400, every 4th 25 back
2 x 50 kick on 1:30
300, every 3rd 25 back
2 x 50 kick on 1:00
200, every other 25 back
2 x 50 kick on 1:30
100 free (FAST) on 2:00
2 x 50 kick on 1:30
100 easy on 2:00

Set (400)
4 x 50 swim on 1:00
2 rounds
...25 fast/25 easy
...25 easy/25 fast
...50 easy
...50 fast

Cool-down (200)
200 easy