Workout

Warm Up (600)

12 x 50's on :50



Set (400)

Swim 6 x 50 on :55

...odds kick/free

...evens build



Set (400)

8 x 50 on 1:00

...descend 1-4

…stroke count and time



Set (1800):

6 rounds

200 free solid pace on 3:00

2 x 50 easy  

…on 5:00

…rest 5 sec. after 200, 10 sec. after 50's



Cool-down (200)

...Swim/kick 

...200 moderate to EZ