August 20, 21 Workout

This workout is for all those who like middle distance sets.  Lots of 200's and 300's.  Pace is all medium unless otherwise noted.  I have intentionally increased the overall yardage, so do as much of the workout as time allows.  See ya'll next week =)

-300 Warm-up / Choice
-4x125 (swim/choice/build-up) (rest 15 sec between each)
-4x200 (50 free-50 choice-50 free-50 choice) (rest 15 sec between each)
-5x150 (50 swim-50 kick-50 swim) (rest 15 sec between each
-2x300 (100 free-100 choice/IM-100 free) (rest 30 sec between each)
-COUNTDOWN - 400, 300, 200 100 (Choice/FAST) (rest 1 min between each)
-250 Cool down

4300 TOTAL YARDS