Workout

Week 1 - Dryland
3 rounds
10 push-ups

Warm-up (600)			
400 …50 swim/50 drill			
200 kick			
			
Set (200)			
400 pull			
…5 cb			
			
Set (1800) - 3 rounds			
100 fr(IM on rd 2) on 1:30			
50 butterfly on :50			
50 kick on 1:15			
			
100 free on 1:30			
50 back on :50			
50 kick on 1:15			
			
100 free on 1:30			
50 breast on :50			
50 kick on 1:15			
			
Set (400)			
250 w/ :10 rest 			
…100, 75, 50, 25 fast			
150 w/ :15 rest			
...75, 50, 25 fast			
 			 
Cool-down (200)