Workout

2900	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
4 rounds	
4 x 50 swim	
4 x 25 kick	
…rd # 1 	
50s back on :50 / 25 flutter kick on :30	
…rd # 2	
50s breast on :55 / 25 breast kick on :30	
…rd # 3	
50s fly on 1:00 / 25 dolphin kick on :30	
…rd # 4	
50s free on :40 / 25 flutter kick on :30	
	
Set	
3 rounds	
2 x 100 IM on 1:45	
4 x 50 IM on 1:00	
…fly / back ; back / breast ; breast / free ; free / fly	
…work on legal strokes, turns and finishes