Workout

W/U- 600 yards
400 every 2nd 50 stroke drill, IM order
100 Streamline kick on back
100 Streamline kick on front

Drill Set- 600 yards
4x50 6-3-6 free 10-15 sec rest
4x50 fist 10-15 sec rest
4x50 25 right arm, 25 left arm free 10-15 sec rest

Pre-set- 1000 yards
5x100 1:30/1:45
odd free/even IM
5x75 1:10/1:00
Odd ez/even fast
5x25 :30/:40
odd fast/even ez

Main Set- 1500 yards
300 pace 4:20
3x100 d 1-3 1:25
6x50 fastest average :50
3X100 d 1-3 1:20
300 pace 4:10

Kick Set- 400 yards
*fins optional
2 rounds 
8x25 fast under/ez over :40