Workout

Warm-up (600)

Swim 12 x 50's on :50

…together as a group



Set (600)

4 x 150 on 2:15   

...d1-4



Set (2200)

2 rounds

200 free on 3:00

…broken at 100 rest 10 sec.

…neg. split

100 kick on 2:00

200 free FAST on 3:00

…broken at 50’s rest 5

500 on 7:30

...75 free/25 stroke

EZ 100

 

Cool-down (200)

200 EZ