Workout

Warm-up (600)
10 x 50 on :50

Set (600)
2 x 150 (100 kick/50 swim)
2 x 100 IM
2 x 50 build
…resting 10-15 sec. after each

Set (400)
8 x 50 kick 
…on 1:00 

Set (1800)
300 free on 4:00
3 x 100 on 1:30 (1 hard/2 easy)
300 free on 4:15  
3 x 100 on 1:30 (2 hard/1 easy)
300 free on 4:30
3 x 100 on 1:30 (all hard)




Cool-down (200)