Workout - Speed

Warm-up: 2 x (100 swim/50 kick/50 scull)

8 x 25 kick @ R :15 - FAST

6 x 75 on 1:45 (2:00 for slower lane) - 50 pace/25 sprint

8 x 50:

1 - 4 on 1:00 (1:10 for slower lane)

5 - 8 on :50 (1:00)

10 x 25 on :30 - SPRINT

1 x 100 free for time

Cool down - easy 200

Total - 2000