Workout

Warm-up (1000)

Swim 600

...every 3rd 50 stroke

Kick 200

Drill/Swim 200 IM

 

Set (600)

Scull & Kick 4 x 100

Swim 200



Set (800)

8 x 100 on 1:45

…50 drill/50 swim

 

Set (600)

Swim 12 x 50 on 1:15

…1-6 2nd 25 FAST

…7-12 all FAST

 

Set (400)

Pull 8 x 50 on 1:00

…breath control by 50

…1 less each 50



Cool down (200)

200 EZ