Workout of the Month
By Bob Schmitz
General warm-up 10 minutes

200 Kick
200 Pull
200 Swim

4 x 100 on 10 Rest Interval as (50 Kick breast / 25 swim breast / 25 EZ free)
      Increase speed of 25 swim

3 x 200 (3 x 50 breast + 50 EZ free) Start with easy interval for 50's and drop 5 seconds at a time.

4 x (4 x 25 free)

3 x (broken 200 + EZ 100)

200 cool down