Workout

1.  Warm-up… Swim 400, Kick 300, Pull 200, 100 IM



2.  Kick 6 x 50 on 1:10

…=25 FAST/25 moderate



3.  Pull 400

…every 3rd 50 Build to FAST



4.  Swim 4 rounds of 1 x 200 (150) on 3:00, 1 x 100 (50) on 
1:40, 1 x 50 on 2:00 (2 x 25 on :30 & 1:30)

…increasing effort each section…non-free specialty in 
parentheses



5.  Cool-down

…Swim 200 moderate to EZ