Workout

Warm Up (600)

12 x 50's on :50,  or 10 x 1:00



Set (1200) 

4 x 150 (50kick/100swim) 3:00, 2:50, 2:40, 2:30

4 x 150 (50stroke/100free)  2:40, 2:30, 2:20, 2:10



Set (1900)

1 x 200 (alternate 50bk/50fr) on 3:20

4 x 100 1:40, 1:35, 1:30, 1:20



1 x 200 (alternate 50bk/50fr) on 3:20

3 x 100 1:35, 1:30, 1:20



1 x 200 (alternate 50bk/50fr) on 3:20

2 x 100 1:30, 1:20



1 x 200 (alternate 50bk/50fr) on 3:20

1 x 100 1:20



Easy 100



Cool--down (400)

200 kick

200 EZ free