Workout

Warm-up (600/500)

600/500 choice



Transition Set (800/700)

4 x 100 drill, swim, scull, swim by 25s 1:15

4/3 rounds of 4 x 25 variable speed :30/:40 

Odd rounds free, even rounds non-free

1: ½ fast, ½ easy

2: ½ easy, ½ fast

3: all easy

4: all fast



Main Set (1600/1200)

2 Rounds

4 x 200/150 roll through fast 50 non-free back to front 3:30



Warm-down (200)

200 easy choice