Workout

Warm-up (600)

10 minute swim

OYO



Set (300)

4 X 75's on 1:30

25 fly/50 Free



Set (1800)

4 rounds

100 (neg split) on 1:45

150 (build) on 2:15

200 (FAST) on 3:30

…extra 1 min. after round 2



Set (300)

4 x 75's on 1:30

...25 fast Kick   

..50 swim  



Cool-down (200)

200 EZ