Workout

Warm-up (600)

Swim 600 choice



Set (500)

10 x 50 kick on 1:10

...no board-balance on side

100 choice drill 



Set (400)

400 pull 

...3cb on odd, 5cb on even 100's

...negative split 



Set (1500)

10 x 150 free on 2:30

...1-5 hold steady pace

...6-10 last 50 FAST



Set (200)

4 x 50 kick

...FAST

...on 1:30



Cool-down (200)

200 EZ swim