Workout

Warm-up (600)
2 x 100 on 2:00 
…descend 1-2 
Pull 200 
…breathing every 5 strokes 
200 IM 
…25 drill/25 swim 

Set (400)
Kick 8 x 50’s on 1:30 
…build each 50…last 15 m blast 

Set (1800)
6 x 100 choice on 2:00…solid
…build first 50 and last 50 solid 
EZ 100 
6 x 50 on 1:15 
…choice stroke 
300 pull (fins and paddles) moderate 
3 x 100 stroke - descending 1-3 on 2:00 

Warm-down (200)
100 moderate 
100 EZ