Workout

3250 yards

Warmup (500) (10:00)
300 choice swim / 100 kick / 100 drill



Set
8 x 50 choice kick on 1:05



Set
12 x 50 on :50
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12



Set
150 pace free on 2:15
4 x 50 on :55
2 x 150 pace on 2:15
3 x 50 on :50
3 x 150 pace on 2:15
2 x 50 on :45
4 x 150 pace on 2:15




200 cool down till pulse under 100