Workout

Warm Up (600)				

12 x 50's on :50 				

				

Set (600) 				

4 x 150 on 3:00, 2:50, 2:40, 2:30	

50kick/100swim				

				

Set (1900)				

1 x 200 (alternate 50fly/50fr)

4 x 100 on 1:30				

				

1 x 200 (alternate 50bk/50fr)  				

3 x 100 on 1:30				

				

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

2 x 100 on 1:30				

				

1 x 200 IM on 3:30				

1 x 100  				

				

Easy 100				

				

Cool--down (400)				

200 kick				

200 EZ free