Workout

Warm up (600)

Swim 400 - Kick 200



Set (400)

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

#1 last 25 fast

#2 3rd 25 fast

#3 2nd 25 fast

#4 1st 25 fast



Set (900)

100 Cruise   2:30

1 x 50 FAST  1:15

100 Active Recovery

2 x 50 FAST 1:30

100 Active Recovery

3 x 50 FAST 1:45

100 Active Recovery

4 x 50 FAST  2:00



200 Easy 25 Kick/25 Swim



Kick 300 25 build/25 fast feet

OR

Pull 500 build each 50



Warm down (200)

200 Easy