Monday's Workout (2.28)

STROKE/SPRINT

Warm-Up: (600m)

• 200 swim
• 100 IM kick
• 200 pull
• 100 IM drill

Main Set: (1900m)

• 4X75 IM strong (80% effort) @ 1:30
• odd (Fly, Back, Breast)
• even (Back, Breast, Free)
• 4X50 drill choice @ 1:00
• 4X50 stroke FAST @ 1:10
• 4X50 breathing every 5 @ 1:00
• 2 min break
• 6X50 IM Transitions strong (80% effort) @ 1:10
• 50 Fly
• 50 Fly, Back
• 50 Back
• 50 Back, Breast
• 50 Breast
• 50 Breast, Free
• 4X50 drill choice @ 1:00
• 6X50 stroke - 2 FAST, 1 EZ @ 1:10
• 4X50 breathing every 5 @ 1:00

Warm Down (200m)

• 200 your choice