Workout

Warm-up (600)

400 swim

...every 3rd 50 back

200 kick



Set (600)

12 x 50 build on :55

…4 cb



Set (1900)

4 x 200 on 3:00 

…build by 50

4 x 150 on 2:15

4 x 100 on 1:30 

…descend 1-2

rest 1 min.

2 x 50 on 1:30 

…FAST!



Cool-down (200)

200 easy