Workout

Warm-up (600)

Swim 12 x 50 on :50



Set (500)

Pull 4 x 125 on 2:00 

…5 cb



Set (1600)

16 x 100’s 

...2 FREE, 1 IM x 6

...on 1:30

…free descend 1-2 

…IM solid and strong

…extra 30 sec. after each IM



Set (400)

8 x 50's kick on 1:00 

...25 moderate/25 FAST  



Cool-down (200)

200 moderate to EZ swim