Workout

Warm Up (600)

12 x 50's on :50 



Set (800)                               

2 rounds                                

2 x 50 swim on :55  

...25 stroke/25 free                          

2 x 50 swim FAST on 1:00

100 kick on 2:00                                

...last 25yds hard



Set (1800)                              

2 rounds                                

2 x 150 swim on 2:15                            

...descend 1-2                          

200 IM on 3:00                          

6 x 50 free build on :50                                

100 stroke/non free FAST                             



Cool-down (200)

Choice