Notes
1 hr total time. I made up the workout beforehand and followed it to a T. It is below:
Warmup:
4x150 (125swim, 25drill) 30 second rest
4x50 (25easy, 25faster w/form) leave on 1:10
STRETCH 2min or until cold
Main set:
10x100 (25, 50breath on 3, 25breath left) leave on 1:50
4x200 (race pace by feel) 1 min
Cooldown:
400 (drill on way down, free on way back)