Workout

Warm-up (600)

10 minute swim

OYO

 

Set (500)

3 x 100 IM on 1;45 

2 x 50 (25 fr/25 kick) on 1:00

4 x 25 stroke on :30 

 

Set (1400)

5 x 100  on 1:20 

...hold steady pace

200 EZ 

5 x 100 on 1:30 

…last 25 non-free

...solid - controlled harder pace

200 EZ 



Set (600)

12 x 50 choice on :30

…25 stroke/25 EZ free



Cool-down (300)

200 swim

100 ez