Workout

Warm-up (600)
4 x 100 Swim 	…w/:20 rest
75 Free/25 Non-Free

4 x 50 Kick  …w/:20 rest
…build to FAST!

ALL TOGETHER!
Set (2100)
1 x 100 Free FAST!
…Get your time – you’ll need it later 

4 x 100 Free …w/20-30 rest
…goal - maintain within :05 of time of previous swim

4 x 400 Swim Free 
(300/200)
…Rest Interval = 1st swim +:30
…Fastest possible average
…No more than: 10 difference between slowest & fastest 
swims

Set (400)
8 x 50 EZ choice  …w/15 sec. rest
…Odd's - Kick w/o board
…Even's – Swim				

Cool Down………….