Workout

Warm-up (500)					
500 – (75 Free, 25 Back)				 
			
Kick Set (400)					
8 x 50 …rest 10 sec.				 	
		
Pull Set (600)					
8 x 75 ..rest 15 sec.			
…Reduce stroke count by 2 per 25			
						
Main Set (2,000) 
10 x 200 on :30 rest					  
...Odd 200’s:  Maintain turnover rate			
...Even 200’s:  Maintain hold of the water		
...try to match same time for each			
		
Post Set (300)						
12 x 25 …rest 20 sec.				  	
…odd - easy					
…even - sprint					

Cool Down (200)						
200 Choice
...moderate to ez