Monday's Workout (4.18)

STROKE/SPRINT

Warm Up

• 200 swim
• 200 kick, swim
• 200 drill, swim
• 300 pull 
• 6X50 @ 1:10
• odd - kick, drill
• even - drill, swim
• 6X50 IM transitions @ 1:00
• Fly, back
• back, breast
• breast, free
• 4X25 - 12.5 easy, 12.5 fast @ :40

Main Set - Taper Group

• 4 Fast turns 
• 4X75 from the blocks (37.5 fast-good start, fast 25, good turn, fast couple strokes, 37.5 easy) 
• 4 starts

Main Set - Non-Taper Group

• 2X
• 2X75 build freestyle @ 1:30
• 3X50 fast @ 1:00
• 1X100 easy @ 3:00

Warm Down

• 200 easy