Workout

Warm up (600)



600 Swim Kick every 4th length



OYO







Set (800)



2 x 200  #1 Free #2 IM         3:00   3:30



2 x 100  #1 Free #2 IM         1:40   2:00



4 x 50   #1-2 Free #3-4 Stroke :50    1:00







300  strong      4:30   5:00      5:30



2 x 150  quick   2:00   2:25      2:30



300  strong      4:15   4:45      5:15



3 x 100   quick  1:25   1:35      1:45



300  strong      4:00   4:30      5:00



6 x 50   quick    :45   :50        :55







Cool down (200)



200 choice