Workout

Warm Up (800)
4 rounds
100 free/50 stroke drill

then 4 x 50 w/:15 sec rest
…take 28 strokes then sprint kick rest of length

Set (600)
100 on 1:40
2 x 50 swim on 1:00
100 on 1:40
2 x 50 alt kick, swim on 1:00
100 on 1:30
2 x 50 alt Swim, stroke on 1:00

Set (2000)
4 rounds
150 moderate on 2:30
150 …50 stroke, 50 kick, 50 swim on 2:30
150 build on 2:30
50 easy on 2:00

Cool-down (100)
100 EZ