Workout

Warm-up (800)
400 swim 
200 drill 
200 kick 

Set (600)
12 x 50’s on 1:00 
…1-3,4-6 25 hard/25 easy 
…7-9/10-12 25 easy/25 HARD

Set (600)
6 x 50’s  on 1:15 
...stroke/speciality
…15m BLAST/easy
200 Breaststroke 
…2 pull downs – moderate 
100 EZ

Set (600)
8 x 25’s on :40 
...build and descend 
...1-4 
 
Cool-down (600)
3 x 200 choice 
…moderate to easy