Workout

Warm Up (600):
300 swim. 200 kick, 100 drill

Set (500)
4 x 100 every 3rd 25 is drill
2 x 50 kick


Set (1600):
4 x 150 on 2:15
2 x 100 on 1:30
4 x 150 on 2:15
2 x 100 on 1:20 

Set (300)
2 rounds
3 x 50 kick on 1:10
25 fast/25 easy
25 easy/25 fast
50 all fast


Cool-down (400)
200 pull - no paddles
200 EZ choice