Workout

Warm up (600)



600 Choice







4 x 200          3:00  3:15  3:30  4:00



#1 last 50 Fast



#2 3rd 50 Fast



#3 2nd 50 Fast



#4 1st 50 Fast







Set (300)



Kick 300 choice Build by 50's







Set (500)



10 x 50  1:10   or 1:20



2 Rounds



#1  12 1/2 fast



#2  25 fast



#3  37 1/2 fast



#4  50 fast



#5  cruise







Set (600)



Pull  4 x 150  50 Strong-50 Cruise-50 fast 2:30 or 3:00







Set (600)



2 Rounds



100 build                 1:45     or   2:00



2 x 50 #1 cruise  #2 Fast 1:00   or 1:10



100 IM cruise              2:00      2:30











Cool down (200)



200 Choice