Workout

Warm Up (600)

12 x 50's on :50 



Set (600)

6 x 100 kick on 2:00 

(descend 1-5) 



Set (300)

300 IM swim (50 drill/25 swim)



Set (800) 

4 rounds 

4 x 50's on :45

1-3 build, 4-HARD 

rest 1:00 after each round 



Set (600)

2 x 300 pull

...no paddles 

#1-last 50 back 

#2-last 50 breast 

rest :30-1:00 between 300's  



Cool-down (400)

4 x 100 moderate to easy 

(50 swim/50 kick)