Married to the Clock

Warm Up:
2x500
50 catch-up; 25 stroke (x6.5)
50 catch-up; 25 kick (x6.5)
Main Set:
I. 16x50
(4) 1. 1xB-5; 3x@ B
(4) 2. 2xB-5; 2x@ B
(4) 3. 3xB-5; 1x@ B
(4) 4. 4xB-5; 0x @ B
easy 200--4x(25 free; 25 stroke)
II. 16x50
(4) 1. 1xB-10; 3x@ B+5
(4) 2. 2xB-10; 2x@ B+5
(4) 3. 3xB-10; 1x@ B+5
(4) 4. 4xB-10; 0x @ B+5
easy 200--4x(25 free; 25 stroke)
Total: 3000 m