Monday's Workout (3.7)

STROKE/SPRINT

Warm-Up: (800m)

• 200 swim
• 4X50 kick
• 150 pull
• 3X50 kick
• 100 drill

Pre-Main Set: (600)

• 2X
• 8X25 - odd scull, even IM order @ :40
• 2X50 build @ 1:00

Main Set: (700m)

• 28X25
• 6 @ :50
• 2 - build
• 2 - FAST stroke
• 2 - no breath
• 9 @ :45
• 3 - build
• 3 - FAST stroke
• 3 - no breath
• 12 @ :40
• 4 - build
• 4 - FAST
• 4 - no breath
• 1 - easy

Warm Down (200m)

• 200 your choice