Monday's Workout (3.14)

STROKE/SPRINT

Warm-Up: (800m)

• 200 swim
• 200 IM kick
• 200 IM drill/swim
• 200 pull

Pre-Main Set: (500m)

• 8X50 IM order (25 scull, 25 swim) @ 1:10
• 4X25 IM order (12.5 fast, 12.5 easy)

Main Set: (1000m)

• 5X50 Free - 300 pace - @ :55
• 1X100 easy
• 5X50 stroke (2 fast, 1 easy, 2 fast) @ 1:00
• 1X100 easy
• 3X50 fast - IM transitions @ 1:00
• 1X100 easy
• 1X50 ALL OUT from the blocks

Warm Down (200m)

• 200 your choice