Workout

Warm-up (600)

400 swim

...every 3rd 50 kick

 

Set (600)

12 x 50 build on :55

 

Set (2000)  

400 IM on 6:30  

…broken at 50's 5-10 sec.

2 x 200 free on 3:00 (80%) 

300 free on 4:30

2 x 150's  on 3:00 (85%)

…IM, broken at 50's, 10 sec 

200 free on 3:00 

2 x 100 stroke on 2:00 (90%)

100 moderate free on 2:00 

2 x 50's on 1:00 (max)



Cool-down (200)

200 easy