Workout

Warm Up (600) 
400 swim
200 pull
...3,5,7,5 CB per 50

Set (1200)
2 rounds
Swim 6 x 100 on 1:30					
…75 free/25 stroke 				
…IM order
 
Set (800)
8 x 100 on 1:45		
…25 streamline  kick 		 
…75 swim w/ 3 line streamline  		

Set (1000)
8 x 125’s on 1:45		
…1st, first and last 25 FAST  

DISTANCE SET OPTIONAL (1000)
Pull 400, 300, 200 ,100 on 1:30 base
…object is to work on perfect strokes only
…max DPS

Cool-down (200)
Swim 200 moderate to EZ