Workout

Warm-up (600)

5 x 100 swim w/ :10 rest

2 x 50 kick w/ :10 rest 



Set (1500)

Swim 8 x 50's on 1:00 

...3 dolphin kicks off each wall

rest 1min

5 x 100's on 1:45/2:15

...Odds kick/even swim

rest 1min

4 x 150's on 2:30  

...100 free/50 fast kick



Set (500)

Pull 2 x 250 on 4:00

3 kicks off each wall

...solid and steady pace



Cool-down (400)

...choice of equipment

...400 moderate to ez