Workout

1.  Warm-up…Swim 2 rounds of: 
200 free with 20 sec. rest then 200 free/non-free by 50 
with 30 sec. rest
(800)

2.  Swim/kick…4 rounds of: 
50 swim/50 kick=streamline balance kick on side/50 swim 
(1400)

3.  Pull 400 free…3 cb
(1800)

4.  Swim 4 rounds of:  
200 swim, rest 30 sec., 2 x 50’s on 1:30…descend the 200’s 
1-4, the 50’s are at race pace…extra 1-2 min. between 
rounds
(3000)

5. Cool-down…100 moderate choice, 100 EZ swim
(3200)