Workout

Warm-up 
Swim 600
...odd 100's free 
...even 100's (50 back/50 breast)

Kick 200 choice 

Set 
4 x 100's on 1:45/2:00 
...50 drill/50 kick 
...with fins 

Set 
Swim 6 x 200's choice on 3:00/3:30/4:00 
...descend 1-3 

Swim or kick EZ 100 

Set 
Swim 8 x 50’s
...25 FAST – easy 25 return 
...Choice of stroke 
...on 1:00/1:15 

Cool-down 
Swim 100 EZ