Workout

Warm Up (600)

12 x 50's on :50



Set (800)

2 rounds

6 x 50's free on :45

2 x 50 HARD kick on 1:15



Set (1400) 

...4 rounds

2 x 50's on 1:00 

...25 easy/25 sprint 

50 easy 

2 x 100 on 2:00 

...ALL HARD 



Set (400)

400 Moderate Pull 

…5cb - smooth strokes



Cool-down (200)

200 EZ choice