Workout

Warm Up (600)

12 x 50's on :50



Set (600)

3 x 200

   1) 200 free on  2:45

   2) 2 x 100 back on 1:30

   3) 4 x 50 free on :45



Set (1800)

3 rounds

4 x 25 kick on :30

4 x 50 fly on :50

4 x 75 free on 1:00

Rd=Fly, Rd 2=Bk, Rd=Brst



Set (300)

4 rounds

   25 kick on :20

   25 stroke on :20

   25 swim on :40



Cool-down (200)

200 Swim choice