Workout

Warm-Up (600)	 	 	 	  	 	 

300 swim , 200 drill	 	 	 		 	 

100 kick	 	 	 	 	 

 	 	 	 	 	 	 	 	 	 	 	 

Set (1000)	 	 	 	 	 	 

8 x 50 (kick/swim) 	 	 	 	 	 	 	 	 

...IM order on 1:00	 	 	 	 	 

6 x 100 free 	 	 	 	 	 		 	 

...descend on 1:30	 	 		 	 

 	 	 	 	 	 	 	 	 	 	 	 

Set (800)	 	 	 		 	 

2 rounds	 	 	 		 	 	 

150 fr/stroke/fr on 2:15	 	 	 	 	 

2 x 100 IM  on 1:45	 	 	  	 	 

50 fast kick on 1:15	 	 	 	 	  	 	 

 	 	 	 	 	 	 	 	 	 	 	 

Set (600)	 	 		 	 

2 rounds	 	 		 	  	 

150 fr build on 2:15	 	 	 	 		 	 

100 fast kick on 2:15	 	 		 	 

50 stroke on 1:30	  	 	 	 	 

 	 	 	 	 	 	 	 	 	 	 	 

Cool-down (200)	 	 	 	 	 	 

200 Ez choice