Workout

Warm Up (600)

12 x 50's on :50 



Set (600)

3 x 200 on 3:00   

…50 swim/50 drill



Set (1200)

4 rounds

8 x 25 on :30

…build to race pace  

...every 4th with a flip turn

100 easy swim/kick



Set (200)

8 x 25’s FAST kicks on :30

Warm-down (200)

200 choice

...FAST



Set (400)

400 kick



Cool-down (200)

200 EZ