The BEST kind of workout
Warmup:
200 reverse IM, drill-swim by 25
3 rounds:
3 x 50 IM transitions (fly-back, back-breast, breast-free)
150 free with overkick
Main Set: Distance IM
8 x 50, 2 of each stroke
4 x 100, 1 of each stroke OR all IM
2 x 200 IM or non-free
400 IM
Dessert:
12 x 50 kick, descend 1-4, 5-8, 9-12
?x25, 2 each stroke
odds build, evens fast
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