Workout

Warm Up (600):
3 rounds
150 Free
50 fly drill

Set (900)
3 rounds
2 x 50’s on 1:00 
…25 fly drill/25 free
2 x 100’s on 1:45
…75 free/25 fly

Set (1800):
12 x 150

3- 2:15 25 fly/125 Free
3- 2:30 50 fly/100 Free
3- 2:45 100 fly/50 Fr
3- 2:15 all free

Cool-down
100 EZ