Workout

Warm-up (600)

3 x 200's ...rest 10 sec.

...150 free/50 kick



Set (600)

12 x 50's on 1:00

...4 kick strong 

...4 drill/swim 

...4 fast/ez



Set (1300)

400 on 6:00

...pull or swim max dps

2 x 100's on 3:00 

...for time free

400 pull dps on 7:00

...pull or swim max dps

4 x 50s on 2:00 

...for time free

100ez



Set (600)

6 x 100's free on 1:30 

...3 desc.1-3 

...3 75ez/25sprint 

(no breath into wall)



Cool-down (100)

100 EZ