Workout

Warm-up (400)

400 swim



Set (600)

6 X 100 on 1:20/30/40 

...descend groups of 2



Set (800)

300 free long on 4:30

200 kick all out, for time

3 x 100s free on 1:45/1:30…

... 1 ez, 1 fast, 1ez



Set (1000)

300 free on 5:00

2 x 200s free on 3:00

3 x 100s free on 1:30

…d1-3



Set (200)

4 x 50s on 1:15  

...2 less strokes per 50   

…1 ez, 1 fast

 

Cool-down (200)

200 EZ choice