Workout

Warm-up (600)



Swim 3 x 150/Kick 50 continuous



OYO







Set (200)



Kick 200  25 Fast Kick/ 25 Swim







Set (2400)



2 Rounds



400 Free Strong



2 x 200 Free Hard



4 x 100 Free  Fast



Rest :60 between rounds







chose per 100 base for #1 round and drop :05 off per 100 

the base for round #2







1:20 Base  5:20-2:40-1:20    5:00-2:30-1:15



1:30 Base  6:00-3:00-1:30    5:40-2:50-1:25



1:40 Base  6:40-3:20-1:40    6:20-3:10-1:35



1:50 Base  7:20-3:40-1:50    7:00-3:30-1:45







Cool down (200)



200 ez