Workout 1/18/17 

Middle Distance

Warm Up:

4 x 100 +15

25 scull / 50 kick / 25 build
1 x 200 breathe every 3 or 5 

Warm Up lungs for main Set 

(600)
Main Set
Straight swims can use piling gear. Main focus of the set are the 100s on cruise and the two fast swims at the end (100 and 50)

1 x 500 +20

4 x 100 on cruise 
1 x 400 +20

3 x 100 on cruise
1 x 300 +20

2 x 100 on cruise 
1 x 200 +20

1 x 100 fast +25
1 x 100 +20

1 x 50 fast +25
1 x 100 easy
(2650/3250)