Saturday's Workout (3.5)

Warm-Up: (1100m)

• 400 swim
• 300 pull
• 400 IM - drill/swim/kick/swim by 25

Pre-Main Set: (800m)

• 4X75 kick, drill, swim choice @ 1:30
• 6X50 IM Transitions @ 1:00
• Fly, Back
• Back, Breast
• Breast, Free
• 8X25 @ :35
• EZ, Fast
• Fast, EZ
• Fast
• EZ

Main Set: (1000m)

• 2X100 free FAST @ 2:10
• 75 fast - 10 seconds rest - 25 fast
• 4X50 @ 1:00
• 2 easy
• 2 drill
• 4X75 stroke FAST @ 1:40
• 50 fast - 5 seconds rest - 25 fast
• 4X50 @ 1:00
• 2 easy
• 2 drill
• 1X50 fast off the blocks 
• 2X25 fast off the blocks

Warm Down (200m)

• 200 your choice