Workout

Warm Up (600)
2 rounds
200 swim
100 kick

Set (400)
8 x 50’s on: 50
…odd - free build
…even - stroke
 
Set (2400)
4 x 75 on 1:00
6 x 25 on: 30 at 200 pace/75% effort
--
2 x 100 on 1:30
3 x 50 on 1:00 …1 FAST, 2 easy
--
4 x 75 on 1:00
6 x 25 on: 35 …descend from 200 pace to ALL OUT
--
2 x 100 on 1:30
3 x 50 on 1:05 …2 FAST, 1 Easy
--
4 x 75 on 1:05
6 x 25 on: 40 …ALL OUT
--
2 x 100 on 1:30
3 x 50 on 1:10 …ALL OUT

Cool-down…OYO