Workout

Warm-up (600)

10 minute swim

OYO



Set (600)

6 x 50

2 on :50, 2 on :45, 2 on :40 

4 x 75 on 1:15 

...kick/drill/swim by 25, 



Set (600)

4 x 25 variable on :30

   #1: hard/easy

   #2: easy/hard

   #3: all easy

   #4: all hard

100 kick

4 x 100 on 1:30

…descend 1-4



Set (1200)

4 rounds

4 x 25 ez on :30

100 (75% catch-up drill)

2 x 50 sprint on 1:00



Cool-down (200)

200 EZ choice