Post Christmas Workout

Warmup:
200 Choice
4 x 100 - 25 zipper/ 25 choice kick/ 25 fist/ 25 choice nonfree swim

6 x 75 @ !:15/ 1:30
odd: dolphin kick on back
even: choice kick underwater


MAIN SET:
2 x 200 @ 2:35/ 2:55/ 3:55 - Negative Split
4 x100 @ 1:20/ 1:35/ 1:55 Descend 1-4
2 x 50 @ :50/ 1:00 - Almost Catch up
4X100 @ 1:20/ 1:35/ 1:55 Fast on the middle 50
6 x 75: Hold same pace for all 6
1 & 2 @ 1:00/ 1:10/ 1:30
3 & 4 @:55/ 1:05/ 1:25
5 & 6 @ 1:05/ 1:10/ 1:35

100 easy

8 x 50: 1-4 @ :45/ 5- 8 @ :55