Workout

Warm-up (500)				
300 (50 catch –up/50 free)				
200 kick				
				
Set (1000)				
3 x 200 free on 3:20			
…last 50 fast kick			
4 x 100's on 1:30				
…75 free/25 back				
				
Set (1200)				
4 x 75’s on 1:15				
...25 fr/25 stroke/25 fr				
4 x 100's on 1:30
...descend 1-4				
10 x 50's on :45				
...25 easy/25 FAST				
				
Set (300)				
12 x 25's on :20/:40				
...odd EZ, even SPRINT				
				
Cool-down (200) 				
200 EZ Free