Workout

Warm-up (600)
400 CATCH-UP Free
200 Kick

Set (600)
4 x 150's on 2:30
…50 drill/50 dps/50 build
 
Set (1800)
200 on 3:00, 4 x 50 fast on 1:00
300 on 4:15, 6 x 50 fast on 1:00
400 on 5:20, 8 x 50 fast on 1:00
 
Set (1200)
6 x 200's pull on 3:00
…2 w/ bouy only
…2 w/paddles only
…2 w/bouy and paddles
 
Cool-down (400)
400 moderate to ez