Workout

Warm-up (600) 				
400 (50 catch –up/50 free)				
200 kick				
				
Set (800)				
8 x 100 free on 1:30				
...descend (1-4)				
				
Set (1800)				
200 IM or choice on 4:30				
2 x 100 free (80%) on 1:30				
100 kick  on 2:15				
				
200 IM or choice on 4:30				
6 x 50 free (90%) on 1:00				
100 kick  on 2:15				
				
200 IM or choice on 4:30				
4 x 100 (FAST) on 1:30				
100 kick  on 2:15				
				
Cool-down Set (200)				
200 EZ choice