Workout

Warm Up (600)

12 x 50's on :50



Set (800) 

Pull 2 x 200 r:10 (3cb) 

4 x 50 drill r:5 

4 x 50 kick r:10 



Set (1400)

4 rounds 

3 x 50's on 1:00 (80-85%)  

100 Moderate 

3 x 25 on :40 (90% - MAX)  

25 EZ 



Set (400)

4 x 100 choice on 1:45

 

Cool-down (200)

100 Moderate 

100 EZ