Workout

1. Warm-up (500)
Swim 2 x 250's on 4:00
...150 free/100 IM drill

2. Set (600)
Kick w/paddles 4 x 150's on 3:15
...50 back/50 free/50 back
...work on streamline position for Bk and fr

3. Set (600)
Swim 4 x 150 on 2:30
...100 back/50 stroke... IM order
...object is to work on stroke (body position and 
streamline)

4. Set (1600)
Swim 16 x 100 on 1:45
...broken by :10 before every 4th 25
...every 4th 25 is at 100% goal pace choice

5.  Cool-down (200)
Swim 200 moderate to EZ