Workout

Warm-up (500)
300 Free
200 kick

Set (500)
2 rounds
10 x 50 free on :55
 
Set (200)
Pull 200
...5cb

Set (900)
2 rounds
100 moderate on 1:45
100 Fast on 1:30
100 easy on 2:00
50 moderate on 1:00
50 FAST on 1:20
50 EZ on 1:40

Set (300)
12 x 25’s choice on :40
….25 FAST/25 EZ
 
Set (200)
Cool -Down