Joe Ronnie Hooper

Complete the following :

Swim:
1000 meter warm up ( any stroke)
Workout :
10x 100m ( alt CSS and free , 20 sec rest, 80% effort)
1 min rest
10x 50m ( alt CSS and free, 15 sec rest, 90% effort)
1 min rest
10 x 25m ( all free, 10 sec rest max effort)
Cool down : any stroke and distance