Try and complete the workout in less than 80 min
Warm up: 500 Free
Kick: 8 x 50 Flutter or Dolphin on 1 min
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Please pick an interval that will give you at least 10 sec recovery.
Swim: 5 x 100 free on 1:30
100 easy kick
Swim: 5 x 100 free on 1:25
100 easy kick
Swim: 5 x 100 free on 1:20
100 easy
Kick: 200 choice
Pull: 400
Swim 8 x 25 choice on :30
Cool Down: 200
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