Workout

Warm-up (600)

10 minute swim

OYO

 

Set (600)

6 x 50 on 1:00

…1 fast, moderate

3 x 100 on 1:45

… drill/swim by 25, 



Set (600)

6 x 50 on 1:00

… one hard 

…one easy 

3 x 100 on 1:30

…descend 1-3



Set (1200)

4 rounds

2 x 50 ez on 1:15 (DPS)

100 Kick on 2:30

2 x 50 SPRINT on 1:30



Cool-down (400)