Workout

Warm Up (600)

300 choice

6 x 50’s free

…rest 5 sec.



Set (600)

6 x 100 choice on 1:50

…25 kick/25 drill/50 swim



Set (1800)

4 x 150 on 2:15

…build to 80%



4 x 200 on 3:00

…break last 50



4 x 100 on 1:30

…descend 1-4





Cool-down (200)

200 choice swim