Workout

Warm-up (600)

10 minute swim

OYO

 

Set (800)

4 x 100 (3rd lap stroke)1:30

4 x 50 (25 stroke/25 fr)  :45

4 x 50 kick on 1:00



 Set (1900)

10 x 100's

...odds IM , evens free

intervals descending every 2 100s

(1:45, 1:40, 1:35, 1:30, 1:25)



6 rounds of 3 x 50's

1 x 50 kick @ 1:00

1 x 50 free @ :40

1 x 50 stroke @ :50



Cool-down (200)

100 EZ