Workout

Warm-up (600)

600 choice



Transition Set (800)

Swim 16 x 50 on 1:00

1 fast, 1 form, 2 fast, 2 form,

3 fast, 3 form, 4 fast 



Main Set (1200)

2 x 300 4:30 descend 1-2

6 x 100 1:45 85%

 

Speed Set (400)

8 x 50 1:30

25 fast kick, 25 easy  



Warm-down (200)

200 easy choice