May 30-31 Workouts

Hi everyone,

I'll be out of town for the Friday and Saturday workouts, so here's a little something to keep ya'll busy. NOTE: This workout is designed to take about 2 hours to complete, so do as much as time allows. Running Total is in BOLD.

300//100 swim, 100 kick, 100 swim - EASY/WARM-UP
800//50/100/150/200 - Choice Swim (rest 10-20 sec between each)
1150//7x50 - Choice/Kick (10-20 sec rest)
1750//6x100 - Free/Swim (Fast Interval)
2500//5x150 - Choice/Swim (High Effort - mix strokes) - 10-30 sec rest
3300//4x200 - Free/Swim (Medium Interval)
3900//2x300 - Free/Pull (Build-up within each 300) 10-30 sec rest
4400//1x500 - Choice/Swim (High Effort - mix strokes)
5000//12x50 - alternate 3 swim/1 kick (Fast Interval on swims only)
5200//100-200 Cool Down