Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set(900):
300 free/100 dolphin kick
200 free/100 back kick
100 free/100 breast kick
...rest 15 sec. between distances

Set (800)
2 rounds
4 x 100 on 1:45
...IM order
....25 drill/25 swim/25 drill/25 swim

Set (2200):
400 IM on 7:00
6 x 100 free on 1:20
300 IM on 5:00
4 x 150 free on 2:00
200 IM on 3:00


Cool-down (200)
200 easy