Workout

Warm Up (600)

12 x 50's on :50



Set (600)

…25 swim/25 kick on 1:00

4 x 50 fly  

4 x 50 back  

2 x 50 free  



Set (1500):

200 moderate on 3:00

3 x 100 HARD  

...3 on 1:30 

200 moderate on 3:30

3 x 100 HARD on 1:20

10 x 50 free

…odd on 1:00, even on :45



Set (600)

8 rounds

25 sprint on :30

50 kick on 1:10



Cool-down (200)

200 EZ