Workout

Warm-up (600)

300 swim

200 kick

100 drill



Set (1000)

2 rounds 

5 x 100  on 1:30

…last 25 stroke

… build and descend

…#4-5 all stroke on 1:45

... build and descend 



Set (1200)

3 rounds

8 x 50's  

...odd-easy free on 1:00

...even-FAST - choice on :45

…last 2 KICK (7 & 8) on 1:00



Set (500)

500 swim/kick choice 

...moderate 200…then faster

…by 50's



Cool-down (200)

200 EZ 



RELAY STARTS