Workout

Warm-up (600)



12 x 50's on :50



 



Set (500)



2 x 250  (non free)



…100 kick/100 drill/50 swim







Set (1800) 2 rounds



3 x 200 IM on 3:15



…good turns/finishes



2 x 50 free on 1:00 



…25 moderate/25 HARD 



4 x 50 stroke/free on 1:00



…IM order  







Set (400)



Pull 400



…150 free/100 non-free/150 free 



…pace 70%/80%







Cool-down (100)



100 swim 



...moderate to EZ choice