Workout

Warmup (500) 		
300 swim /100 drill/100 kick		

Set (500)		
2 rounds		
8 x 25  kick on :30		
50 ez swim on 1:30		
		
Set (400)		
16 x 25 swim on :30		
…odds free or back		
...evens fly or breast		
		
Set (800)		
4 rounds		
50 fast on 1:00		
50 ez on 1:15		
2 x 25 SPRINT on :45		
50 ez on 1:15		
		
Set (600)		
Pull set  		
6 x 100 on 1:30		
… steady aerobic pace		
		
Cool down (200)		
EZ 200