Workout

Warm-up (600)

600 choice

OYO



Set (500)

10 x 50 on :55

…odds- 25 kick/25 free

…evens- 25 drill/25 free



Set (1300)

200 swim on 3:15

4 x 50's on 1:00 (d1-4)

200 swim on 3:30

3 x 50's on 1:00 (d1-3)

200 swim on 3:45

2 x 50's on 1:00 (d1-2)

200 swim on 4:00

50 RACE - Dive



Set (600)

2 x 300 pull

…descend 1-2

…rest :30 between 300's



Cool-down

200 EZ choice