Workout

W/U- 600 yards
100 kick
200 swim
300- 2nd 25 breaststroke, 4th 25 backstroke

(6:30 only) Set up- 1200 yards
4 x 150- 2:15
1-3 rotating fast 50, #4 ez
12 x 50 :50
	fast-ez
	ez-fast
	all fast
	all ez

Main Set #1- 1200 yards
3 x 400- 6:00 
broken:
250/150
200/200
150/250
-10 sec rest at broken

Main set #2- 1200 yards 
2 rounds
6 x 100 
1:25, 1:20, 1:15
1:20, 1:15, 1:10
**1:30 break between rounds**