Workout

W/U 600 yards
200 swim
8 x 50
Odd swim des 1-4
Even kick des 1-4

Pre-Set- 800 yards
4 x 200
50 drill, 50 swim, 50 fast, 50 ez

Main Set- 900 yards
2x
3 x 100 descend in effort with interval
1:40, 1:30, 1:20
50 active recovery :50
100 fast 2:00

Sprint Set- Kick- 300 yards
4x
50 fast feet 1:15
25 ez :45