Monday's Workout (3.28)

STROKE/SPRINT

Warm Up: 

• 300 swim 
• 4X150 (kick, drill, swim by 50) @ 3:00

Pull Set: 

• 8X50 @ 1:00 (descend 1-4, 5-8)

Pre-Main Set: 

• 4X (IM order by round)
• 3X25
• 1 - scull
• 1 - build 
• 1 - 12.5 fast/12.5 easy

Main Set: 

• 2X100 free (50 build, 50 FAST) @ 2:00 
• 1X100 easy 
• 3X75 FAST @ 1:30
• 1 - fly, back, breast
• 1 - back, breast, free
• 1 - fly, back, breast OR back, breast, free
• 1X100 easy
• 1X200 FAST stroke - broken for :10 after each 50 

Warm Down: 

• 200 easy