Workout

Warm-up (600) 				
400 (50 catch –up/50 free)				
200 kick				
				
Set (600)				
12 x 50’s swim on :45			
...build to 80% effort				
				
Set (2200):				
2 rounds				
5 x 100 build free on 1:30				
Build to fast
300 free ...rest 15sec
200 free ...rest 10sec
100 FAST		
 				
Cool-down (200)				
200 easy