6/20/17 SWIM

1 x 400 yd warm up

3 x 200 ( desc. 1-3 ) rest 30 sec between 200

3 x 100 ( desc 1-3) rest 30 sec between 100

4 x 50 ( desc 1-4)  rest 20 sec between 50

1 x 100 easy

total- 1,600 yds

Desc= go faster on each round.  the last round all out.