Workout

Warm-up (500)
4 x 100…rest 10 sec.
2 x 50 kick w/:15 rest  

Set (500)
8 x 25 drill - streamline off wall, 4 fast strokes, easy 
to end w/:10 seconds
3 x 100 on 2:00  
…Rt arm, lft arm, catch up, free

Set (1600)
4 x 100 on 1:30, 1:25, 1:20, 1:15   
50 kick on 1:10 / 100 free on 1:40

4 x 75 on 1:10, 1:05, 1:00, :55       
50 kick on 1:10 / 100 free on 1:40

4 x 50 on: 50, :45, :40, 35             
50 kick on 1:10 / 100 free on 1:40

4 x 25 on: 30, :25, :20, :15             
50 kick on 1:10 / 100 free on 1:40

Set (500)
500 pull

Cool-down (200)
200 Moderate to EZ