Workout

Warm-up (600)

Swim 500 free - Build

Kick 2 x 50  



Set (600)

2 rounds

3 X 50 

...fly/back; back/breast; breast/free

100 free

50 kick



Set (1800)

Swim 2 X 300 on 5:00

4 X 50 2 on :45; 2 on :50

2 X 200 on 3:10

4 X 50 2 on :50; 2 on :45

2 X 100 on 1:30

4 X 50 2 on :45; 2 on :50

EZ 100



Col-down (400)

Kick 200

Swim 200 moderate to EZ