Workout

Warm-up (600/500)

400 choice

200/100 kick



Transition Set (400)

4 x 4 x 25 fast-easy, easy-fast, easy, fast  :30



Main Set (1800/1400)

2 rounds

2 x 150/100 100/50 swim, 50 kick 2:40

2 x 150/100 50 kick, 100/50 swim 2:40

2 x 100 fast kick with fins 2:00

100 easy swim 2:00



Bonus Set (200)

4 x 50 sprint from start 1:15



Warm-down (200)

200 choice