Workout

W/U- 500 yards
100 free
8 x 25 IM order x2
4 x 50 kick- 25 IM order moderate, 25 ez flutter

Pre-set- 750 yards
6 x 100 1:25
	odd IM, even free- build by 25
6 x 25 :25
	odd FAST, even ez

Main set- 1500 yards
15 x 100 (1:35, 1:25, 1:15 x5)
Broken at the 75- build 75, rest 5 sec, BLAST 25
**minute rest after round 3**

Pull or *Kick* set- 600 yards
300, focusing on body rotation- even side to side 
		*kick on side, switch sides every 10 kicks*
200, focusing on finishing stroke past hip 
		*kick on back, 25 easy, 25 fast*
100, breathing every 5 
		*breaststroke kick- fast whip
REST INTERVAL- 20 seconds