Olympic Spirit Workout

Olympic Spirit Workout! All swims are in the same format as in London (3's - Prelims, Semis, Finals).  Exception is the 400 (2x).  Make each swim build-up, slow, medium fast.  Set an interval time or rest period for each swim.

1)  300 Warm-up
2)  3x200 choice
3)  2x400 / 1-free, 2-choice
4)  3x100 / 1-free, 2-kick, 3-choice
5)  3x50 choice
6)  Do the 1500 or 800 anywhere during the workout if time allows.  Yes, men and women should be doing the longer swim, but since both are optional, you can choose.