Workout

Warm Up (600)

12 x 50's on :50 



Set (400)

8 x 50's kick on 1:00 

...25 easy/25 hard 



Set (800)

2 x 400 pull …rest 15 sec. 

...descend 1-2 



Set (1600)

8 x 200's free on 3:00 

...descend 1-4 



Cool-down (200)

2 x 100 free 

...ascending resting 10 sec