Thursday -- June 24th workout

Warm-up
300 swim
200 kick
300 swim

Kick Set-
2 rounds of (4 x 100 Kick) on :15R

#1- Build
#2- Front/Back (25 strong/50 moderate/25 strong)
#3- Middle (25 moderate/50 strong/25 moderate)
#4- Fast/Easy (50 fast/50 ez)

Main Set

2xthrough

200 DPS @ 3:00/3:50/ :15R
2x 100 moderate @ 1:30/1:55/:10R
4x 50s strong @ :45/:55/:10R

Round 1 Free
Round 2 choice (pull, free w/ paddles, IM, etc)

** Notes: Increase your speed as the distance decreases, try and have your 2 x 100s add up to be faster than your 200 time, and your 4 x 50s add up to be faster than your combined 2 x 100s time.

Warmdown