September 25, 2014

Warm – Up
2 x 100SKIPS (SWIM – KICK – IM – PULL – SWIM)
200

Workout

1 x 500 Free on 7:00

500 / 700
12 x 50 Easy 25 – Fast 25 on :45
FREE
600 / 1300
8 x 100 SPRINT Free 2:00
50 KICK – 50 FREE
50 PULL – 50 FREE
50 KICK – 50 FREE
100 Free
REPEAT
1600 / 2900
8 x 50 Odds: Kick
Evens: Pull
:10 rest interval
400 / 3300
8 x 50 Sprints – Off Blocks 1:00

400 / 3700
12 x 25 Sprints – Off blocks

CD = 1 x 500 Free
4200