Workout

4250	70:40:00

Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
2 rounds	
4 x 75 kick/drill/swim by 25 on 1:30	
..choice of stroke and drill	
	
Set	
200 swim on 3:00	
…moderate	
2 x 150 swim on 2:10	
…build	
6 x 75 fast on 1:00	
4 x 25 fly on :30	
4 x 25 choice kick on :40	
	
Set	
2 rounds	
4 x 100 on 1:20	
...1st 25 fast,75 low stroke count	
4 x 75 on 1:10	
...middle 25 fast	
4 x 50 on :50	
...25 fast 25 moderate	
4 x 25 on :30	
...ALL OUT MAX  (if you're Max get out)	
…No breath if possible