Workout

Warm up (1000)

400 swim

300 kick/swim x 50

200 drill/swim x 50

100 IM build



Set (1000)

2 rounds

150 build to strong on 3:00

2 x 100 on 1:45

…50 Drill/ 50 DPS

3 x 50 on 1:20

…1) last 25 FAST, 2) middle 25 FAST 3) 1st 25 FAST



Set (600)

200 free on 3:30

2 x 100 stroke on 2:00

…2nd faster than 1st

4 x 50 fast stroke on 1:30



Dives (10-15 mins)



Cool down (400)

400 easy

..swim/drill/kick/swim