Workout

Warm-up (600)

10 minute swim

OYO



Set (600)

3 x 200 on 3:00   

…50 swim/50 drill 



Set (1200)

4 rounds 

8 x 25 on :30 

…build to race pace  

...every 4th with a flip turn

100 easy swim/kick 



Set (500)

500 pull  

…5cb



Set (200)

8 x 25’s FAST kicks on :30



Warm-down (200)

200 choice