{WORKOUTS} {ONLY}

Warm Up: 500 Free -5 X 200 20' Rest #1 & 2: 200 Free #3 & 4: 100 Free - 100 Stroke #5: 200 Choise 10 X 100 2:00/1:40 Odd: 25 Stroke-50 Free-25 Stroke Even: 25 Free-50 Kick-25 Free 10 X 75 1:40/1:20 Odd: 25 Stroke-25 Free-25 Stroke Even: 25 Free- 25 Kick - 25 Free 10 X 50 1:15/1:00 Odd: Stroke-free Even: Free-kick 10 X 25 Odd:stroke Even: Free 200 Free