Saturday's Workout (7.16)

Warm Up

 - 200 swim

 - 4X100 choice @ 2:00 

 - 4X50 build @ 1:00 

 - 4X75 - 50 kick, 25 swim @ 1:40

 - 4X25 - half fast, half easy @ :40

 - 4X75 - 50 drill, 25 swim @ 1:30 

 - 4X25 - half easy, half fast @ :40 

Main Set - From the blocks

 - 200 FAST

 - 100 easy swim

 - 100 FAST

 - 100 easy swim

  ** either the 200 fast or the 100 fast has to be stroke or IM, the other can be free 

 - 50 FAST

 - 100 easy swim

 - 25 FAST 

 - 100 easy swim

  ** either the 50 or the 25 has to be stroke, the other can be free