Workout

Warm Up (600)

12 x 50's on :50



Set (1400)

6 x 50 on 1:00

...25 kick/25 swim

8 x 25 on :30

…6 fast strokes off wall

12 x 75 on 1:20 

...25 free/25 backstroke/25 sprint



Set (700)

4 rounds

50/50/75

1st 50 on :50 

2nd 50 faster on :45

75 SPRINT on 1:20  

EZ 25



Set (600)

Pull 12 x 50 on :45

...descend 1-4



Cool-down (200)

100 EZ backstroke

100 EZ free