Workout

Warm Up (600)

10 min. OYO



Set (900)

2 rounds

4 x 100 on 1:45 

...25 kick/75 free

kick done as:

...8 kick switch on side

3 x 50 on 1:00 

...4/6/8 strokes no breath sprint

…then EZ rest of way easy



Set (1700):

300 on 4:30       

50 kick on 1:00 on       

300 on 4:30       

100 (50kick/50swim) on 1:45

300 on 4:30

50kick/150swim on 3:00

300 on 4:30

...descend 300's 1-4



Cool-down (200)

200 easy swim