Workout

Warm Up (800)						 
2 rounds (rest 10 sec.)
100 free  
100 back/breast by the 50
200 IM drill/swim

Set (1200)
2 rounds
Swim 6 x 100 on 1:30					
…75 free/25 stroke 				
…IM order
 
Set (800)
Kick/swim 8 x 100 on 1:45		
…25 w/underwater streamline w/running dive		 
…75 swim w/ 3 line streamline off each wall		

Set (1000)
6 x 125’s on 1:45		
…1st, 3rd, and 5th 25 FAST choice

DISTANCE SET OPTIONAL (1000)
Pull 400, 300, 200 ,100 on 1:30 base
…object is to work on perfect strokes only
…max DPS

Cool-down (200)
Swim 200 moderate to EZ