Workout

Warm-up (500)

Swim 300 free

Drill 200 choice



Set (800)

2 rounds

Swim 100 free

75 free/25 kick

50 free/50 kick

25 free/75 kick

...all on 2:00





Set (1200)

2 x 50,  2 x 100 on 1:50

2 x 50, 2 x 150 on 2:45

2 x 50, 2 x 200 on 3:40

...50s always on 1:10

...25 stroke/25 free



Cool-down (200)

100 kick, 100 ez swim