Workout

Warm-up (600)

Swim 12 x 50's on :50

…together as a group



Set (400)

400 IM

IM order

…25 kick, 25 drill, 50 swim 



Set (2200)

2 rounds

4 x 150 on 2:15

…50 free/100 IM  

4 x 75 free on 1:00

…strong pace

4 x 25 on :35

...IM order

…Technique



Cool-down (100)

100 EZ