Workout

Warm-up 
300 free 
100 fly/back by 25's 
200 free 
100 back/breast by 25's 
100 free 
100 breast/free by 25’s

Kick-set 
400 kick choice (last 100 no fins)
 
Pull-set 
4 x 150 free on 2:00 or 2:15/2:30 

Set (16 x 50’s)
2 x 25 fly/25 free (hard) on 1:00 
2 x 50 free (moderate-good form) on 1:00 
2 x 25 back/25 free (hard) on 1:00 
2 x 50 free (moderate-good form) on 1:00 
2 x 25 breast/25 free (hard) on 1:00 
2 x 50 free (moderate) on 1:00 
rest 1:00 
4 X 50 all free (hard) on 1:00 
 
Warm-down 
200 moderate 
200 EZ 
Choice of equipment