Workout

Warm up (600)

600 Swim Kick every 4th 50



Set (400)

400 build each 25 into a fast turn



Set (1800)

400-350-300-250-200-150-100-50 Free strong steady

1:20 or 1:30 or 1:40 or 1:50 or 2:00 base per 100 
throughout set



Set (900)

4 x 75     :60- 1:10 1:20 or 1:30

Rest :30

6 x 50      :40 :45 :50 :55

Rest :30

12 x 25     :30 Quick



Warm down (200)

200 Easy with some kicking