Workout

Warm-up (500)

10 x 50 on :50



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)

300 free on 4:00

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

300 free on 4:15  

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

300 free on 4:30

3 x 100 on 1:30 (all hard)



Set (400)

8 x 50 kick 

…on 1:00 



Warm-down (200)

200 easy