Workout

Warm Up (600)

12 x 50's on :50



Set (600)

Kick w/paddles 4 x 150's- 3:15

...50 back/50 free/50 back

...work on streamline position  



Set (600)

Swim 4 x 150 on 2:30

...100 back/50 stroke... IM order

...object is to work on stroke 

...body position and streamline



Set (1600)

Swim 16 x 100 on 1:30

...broken :10 at the 75

...every 4th 25 is at 100% goal pace  



Cool-down (200)

Swim 200 moderate to EZ