Workout

Warm-up (600)

600 choice



Set (800)

4 x 150 (100 free, 50 IM) 2:15

4 x 50 choice build :50



Set (800)

2 rounds: 1-free, 2-back

8 x 50 pull 1:00

(25 5 scull, 1 stroke, 25 swim)



Set (1400)

2 rounds: 1-free, 2-back

8 x 25 streamline kick to 

center then swim :30

8 x 2-turn 50 R1-:45, R2-:50

work turns

100 easy choice



Set (400)

8 x 50 kick 1:05

(25 fast, 25 moderate)



Warm-down (200)

200 easy