Workout

Warm-up (400)

400 choice



Set (600)

2 x 150 (100 kick/50 swim)

2 x 100 IM

2 x 50 build

…resting 10-15 sec. after each

…descending 1-2



Set (1800)

200 free on 3:00

2 x 100 on 1:30 (1 hard/1 easy)

300 free on 4:30  

3 x 100 on 1:30 (2 hard/1 easy)

400 free on 6:00

4 x 100 on 1:30 (all hard)



Set (400)

8 x 50 kick 

…on 1:05

...descend 1-4 



Warm-down (200)

200 easy