Workout

Warm Up (600)	 
Swim 300 	 
Kick   200	 
Pull   100	  
	
Set (500)	 
2 x 4 x 50 on 1:00	 
(1 - 25s/25k, 2 - 50 swim, 3 - 25k/25s, 4 - 50 kick)  	
Round 1 - FAST kick, easy swim	
Round 2 - FAST swim, easy kick	
	 
100 easy	
	
Set (1150)	
200-25-200-50-200-75-200-100	
...200 on 2:40	150 on 2:40
...25, 50, 75, 100 on 1:15	
	
easy 100	
	 
Set (300) 
2 rounds	
4 x 12.5m FAST-flipturn-2.5m FAST-flipturn-10m FAST on 
1:30	
(Each flip turn switches directions)	
(Float the last 10m)	
	
Easy 50	Easy 50
	
Set (50)	 
2 x 25 Blowout 
(go underwater on wall, blowout ALL your air for 5 
seconds, push off and swim as fast as you can as far as 
you can with no breathing. 	
Once you need to breath, take a breath and swim easy the 
rest of the way)	
	 
400 Cool down	
200 kick/200 swim