Workout

Warm Up (600)

12 x 50's on :50



Set (600)

2 x 50 kick on 1:00

200 on 3:30

…50 choice/100 free/50 choice  

2 x 50 kick on 1:00

100 on 2:00

…50 catch-up/50 free 

2 x 50 kick on 1:00

 

Set (1800)

3 rounds

1 x 100 swim on 1:30

2 x 50 free on :45

3 x 100 choice on 1:45

…descend 1-3 to RACE

2 x 50 ez on 1:00

 

Cool-down (400)

2 x 200 moderate to EZ choice

…choice of equipment