Workout

Warm Up (600): 

Swim 300, Kick 100, Drill 200



Transition Set (800): 

Swim 8 x 100 on 1:45/1:40/1:30 

…descend 1-4 



Main Set (1400)

Swim 200 moderate (150) 

4 x 50 fast on 1:00 (3 x 50 on 1:20)

Swim 200 moderate (150)

4 x 100 fast on 1:00 (3 x 50 on 1:20)

Swim 200 moderate (150)

4 x 50 fast on 1:00 (3 x 50 on 1:20)



Set (300)

Kick 300   

…last 100 no fins



Cool-down (200)

Swim 200 ez