Workout

Warm-up (600)				
2 rounds				
100 swim/100 drill/100 kick				
				
Set (600)				
Swim 12 x 50's on :50 				
...descend 1-4 				
				
Set (200)				
Kick 4 x 50 on 1:00				
…last 12 ½ yds FAST 				
 				
Set (1400) 				
4 rounds				
Swim 2 x 50's on 1:00 				
...25 easy/25 HARD				
Swim 1 x 50 Moderate 				
Swim 2 x 100 on 2:00 				
...ALL HARD 				
				
Set (400)				
Pull 2 x 400 Moderate  
...(5cb)				
				
Warm-down (200)				
Swim 200 EZ choice