Workout

Warm Up (400) 	
200 Free
100 Kick
100 Build
		
Set (600)	
50 Kick, 75 Drill, 75 Swim
…1 round each Stroke
…Back, Breast, Fly
			
Main Set	(1650)	
3 X 50 Back Kick on 1:00
2 X 100 Back on 1:45
4 X 50 Back on 1:00
…Rest: 30
3 X 50 Breast Kick on 1:00
2 X 100 Breast on 2:00
4 X 50 Breast on 1:00
…Rest on: 30
3 X 50 Fly Kick on 1:00
2 X 100 Fly or Free on 1:45
4 X 50 Fly or Free on 1:00
			
Cool Down (600)	
4 X 50 on 1:00
…ascend by 50	
			
200 loosen up