Workout

Warm Up (600)
300 free
200 kick
100 drill

Set (600)
2 rounds
200 free on 3:00
100 (50 stroke/50 free) on 1:45

Main Set #1 (1000)
4 rounds
50 fast on :40
50 easy on :50
100 fast on 1:25
50 easy on 1:00

Main Set #2 (1000)
200 negative split @ 3:00
100 strong on 1:25
100 fast on 1:20
100 easy on 2:00

100 negative split on 1:30
100 strong on 1:25
200 fast on 2:40
100 easy on 2:00

Cool-down (200)
200 EZ