Workout

Warm-Up (600)
200 choice, 200 kick, 200 reverse IM

Set (400)
4 x 100 build
…rest 10-15 sec

Set (600)
2 rounds
6 x 50 on 1:15
…ez,med,fast
Rd 2 on 1:30
…1-3 fast/ez
…4-6 ez/fast

Set (400)
4 x 100 choice
…50 drill/50 swim

Starts
Relays exchanges
Turns

Cool-down (400)
200 moderate
200 Ez