Workout

Warm Up (800):
4 x 200
2 on 3:00
2 (50 kick/50 free) on 3:30

Transition Set (1000):
10 x 100 (or 75’s)
…odds on 1:35
…evens on 1:20

Main Set (1500):
(3 rounds)
200 build on 3:00
3 x 100 on 1:40 
…10 strokes hard, 10 strokes easy 
 
…Goal on 100's is to hold as close to 1:10 or under as 
possible every time.

Set (200)
4 x 50 kick on 1:05

Warm Down (100):
100 easy