Workout

Warm up (600)

4 x 100 Free/50 Stroke



Set (600)

2 x

50  25 Fly/25 Free       :55  1:00  1:10

100 50 Back/50 Free      1:50 2:00  2:20

150  75 Breast/75 Free   2:45  3:00 3:30



Set (1500)

2 x

3 x 50        1:00 1:10  1:20

#1 25 Fly/25 Back 

#2 25 Back/@5 Breast 

#3 25 Breast/25 Free

100 IM        1:50  2:00  2:20

3 x 100       1:50  2:00  2:20

#1 50 Fly/50 Back

#2 50 Back/50 Breast

#3 50 Breast/50 Free

200 IM

Rest 1:00 between cycles



Set (200)

Kick 4 x 50 with fins FAST 1:30



Warm down (200)

200 Easy