Workout

Warm-up (500)
400 Free
2 x 50's kick

Set (900)
3 rounds
4 x 75 on 1:30
odd rounds
...slow/med/hard
even rounds
...fee/stroke/fr

Set (1000)
3 x 100 on 2:oo
...slow/med/hard
100 EASY
6 x 50's on 1:30
...slow/med/hard
100 EASY
4 X 50'S ON 2:00
...RED LINE +2
...ADD RED LINE PER 50
 
Cool-Down (400)
200 moderate
200 easy