Workout

Warm-up (800)			
400 …50 swim/50 drill			
400 kick			
			
Set (600)			
12 x 50's on 1:00 			
...odd 25 easy/25 fast			
...even 25 br/25 free			
			
Set (1700)			
4 x 25's on 30 (ez)			
4 x 50's on 1:00 			
...FAST  			
4 x 25's on 30 (ez)			
4 x 100's only 5 sec rest			
...holding a solid pace 			
4 x 150's on 2:00			
 ...holding a solid pace 			
4 x 25's on 30 (ez)			
4 x 50's on 1:00 			
...all out race			
			 
Set (400)			
400 kick w/fins			
…every 4th 25 ALL OUT			
 			
Cool-down (200)			
200 EZ