Workout

Warm up (600)

300 swim/200 kick/100 drill



Set (600)

12 x 50 kick on 1:05

…fast on 4, 7, 9, 10, 12



Set (2000)

Swim 20 x 100 free on 1:30

or 18 on 1:40

or 16 on 1:50

or 14 on 2:00

or 12 on 2:15



...first half solid pace

...second half negative split



Cool-down (200)

Swim 200 EZ choice