Monday's Workout (2.7)

STORKE/SPRINT

Warm-Up: (800m)

• 300 swim
• 300 pull
• 4X50 kick/drill IM order 

Pre Main Set: (400m)

• 4X50 12.5 easy/25 fast/12.5 easy @ 1:00
• 8X25 IM order @ :40

Main Set: (1300m)

• 2X (First round - 75's are stroke, second round- 75's are free or IM)
• 100 free moderate @ 2:00
• 3X75 @ 1:40
• 25 fast/50 easy
• 50 fast/25 easy
• 75 fast
• 100 free moderate @ 2:00
• 3X75 @ 1:40
• 75 fast
• 25 easy/50 fast
• 50 easy/25 fast

Warm Down (200m)

• 200 your choice