Workout

Warm Up (500) 
300 choice, 100 kick, 
100 drill on 10:00	
	
Set (800)   	
4 x 50 choice kick on 1:05	
4 x 50 swim on :50	
…descend 1 - 4  	
4 x 50 choice kick on 1:15	
4 x 50 swim on :50	
…descend 1 - 4  	
	
Set (800)  	
4 rounds	
4 x 25 choice on :40	
…fast with clean breakouts and finishes	
100 ez on 2:00	
	
Set (500) 	
5 x 100 pull with buoy only on 1:30
…keep it aerobic 	
…keep tempo up and allow hands to slip

Cool-down (200)
200 choice