Workout

Warm-up (600)

600 swim

OYO choice



Set (400)

2 rounds

4 x 50 on 1:00

…25kdbs/25 swim

(kick drill  build sprint )



Set (1800)

4 x 100 (middle 50 fast)

4 x 150 (middle 50 fast)

4 x 200 (middle 100 fast)



Set (600)

4 x 25 (fast)

4 x 50 (swim/fast)

4 x 75 (swim/swim/fast)



Cool-down (100)

100 easy