Workout

Warm-Up (600)  		 
300, swim, 200 drill   		
100 kick		
        		
Set (600)  		
3 rounds        		
2 x  50's swim on 1:00   		
…1 drill/ 1 swim 		
2 x 50  kick on 1:15		
        		
Set (800)  		
200 swim on 3:30        		
4 x 50 kick on 1:15		
2 x 200 pull on 3:20		
…keep the pulls steady  		
        		
Set (1000)  		
2 rounds        		
4 x 100 choice on 2:00		
…keep  aerobic    		
2 X 50 swim on 1:00   		
…all fast		
		
Cool-down (200)		
200 EZ