Workout

Warm-up (800)				
400 swim				
8 x 50's kick				
...on 1:05				
 				
Set (400)				
8 x 50's  on :50 				
...stroke/free				
…2 of each IM order				
				
Set (1800)				
2 rounds				
300…rest 30 sec.				
200 …rest 10, 2 x 25's fast  				
150 …rest 15, 2 x 50's fast-r5 				
100 …rest 20, 2 x 75 fast  				
…25/50/75 =FAST.. r=5sec				
…1 min rest  				
				
Set (400)				
Pull 400				
…3cb				
…build and descend 100’s				
				
Cool-down (200)				
200 moderate to ez