Workout

Warm Up (600)

12 x 50's on :50



Set (500)

2 rounds

50 back on 1:00

100 (50 drill/50 free) on 1:45

100 free on 1:30



Set (2000):

2 rounds

2 x 200 on 3:00

4 x 100 (3 on 1:25, 1 on 1:20)

4 x 50 on :55/:50/:45/:40



Cool-down (300)

200 easy kick

100 easy swim