Notes
Warm Up: 1000 swim free (I want you a little fatigued before the workout begins)
5 x 400's
1. 200 pull/200 free--mod. pace, note your time and then take 1 min. rest
2. 400 free---come in under the time you did for #1, try to beat it by 10 secs
3. 8 x 50's--
odds-50 Kick--take 10 secs rest
evens-50 stroke (not free) ez and relaxed
4. 200 pull free/200 free--note time and take 1 min. rest
5. 400 free--like #2, beat your time from #4 by 10 secs
8 x 50's free on 1:00
1. 25 hard/25 ez
2. 25 ez/25 hard
3. 50 hard
4. 50 ez
--take 1 min. rest--
--repeat 1-4
200 Warm Down
Good workout! 8x50 turned into 10x40.