Workout

Warm-up						
400 - rotate 75 Free, 25 Back				
	
Kick Set						
8 x 50 on 1:10					
…Build effort within each 25				
	
Pre-Set						
6 x 75 on 1:30					
…Reduce stroke count by 2 per 25			
		
						
Main Set 						
Pull:  Maintain turnover rate			
Swim:  Maintain hold of the water			
		
10 x 200 on :30 rest				
…odd - swim, even - pull				
	
…try to match same time for each			
		
Post Set						
12 x 25 on :45					
…odd - easy					
…even - sprint					

Cool Down						
200 Choice