Workout

Warm-up (800)
2 rounds
3 x 100 …rest 10 sec.
2 x 50 stroke drill

Set (600/1400)
2 rounds
4 x 75’s on 1:15  
…25 free/25 stroke/25 kick
 
Set - Hypoxic Drills (300/1700)
2 x 50 on: 50
3 rounds
…25 underwater/25 easy free
…25 free no breathing/25 easy free

Main set (1200/2900) 
(2 rounds/ 1800)
2 x 50 free on: 45
150 (stroke/free/stroke) on 2:30, 2:15
2 x 100 choice on 1:30
150 (stroke/free/stroke) on 2:30, 2:15

Cool-down (300/3200)
200 Moderate
100 EZ