Workout

Warm-up (800) 
600 free 
…every 3rd 50 back
200 kick


Set (1900)
100=50 moderate/50 hard
400= long strokes (faster 2nd 200)

400 (350) free on 6:00
1 x 100 free on 1:40

400 (350) free on 6:00
2 x 100 on 1:40

400 (350) Free (paddles & fins) on 6:30
4 x 100 free on 1:40

Set (600)
6 x 100 kick on 2:00
…last 25 BLAST

Cool-down (400)
200 kick
200 EZ swim