Workout

Warm-up (1000)

600 free 

400 kick 



Pull-set (400)

400 - no paddles

…1,3  - 3cb

…2,4, - 5cb 



Set (1200)

Swim 12 x 100 free 

1-4 stroke on 1:50

5-8 free on 1:40 

…descend 1-4

9-12 free on 1:30 

…hold steady pace



Set (300)

30 meters fast turns

…10 rounds



Cool-down set (300)

100 kick 

200 finger drag drill