Workout

Warm up (600)



2 x 200 Free/100 IM



OYO







Set (900)



2 x 75 Free               1:10   1:20



2 x 75  50 Fly-25 Back    1:20   1:30



2 x 75 Free               1:05   1:15



2 x 75   50 Back-25 Breast1:20   1:30



2 x 75 Free               1:00   1:10



2 x 75   50 Breast-25 Free1:20   1:30







Set (1000)



All stroke 



4 x 100 Cruise  1:30   1:45   or 2:00



3 x 100 Build   1:35   1:50      2:05



2 x 100 Hard    1:40   1:55      2:10



1 x 100 All out







Set (500)



With fins



500 25 Kick/25 Swim choice







Cool down (200)



200 choice