Fast 50s

Fast 50s
Warm up:
- 300 free- 200 stk- 100 kick- 100 choice
20 x 25 @:10 rest (5 of each stroke)
Main Set:
6 x 50 free BASE -:05 (these will be fast)
400 free pull or swim (alternate breathing)
4 x 50 free BASE -:05 (these will be faster)
600 free pull or swim (alternate breathing)
2 x 50 free BASE -:05 (as fast as you can go)
400 free pull or swim (alternate breathing)
Warm down:
400 IM Workout
Total Distance: 3600 m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628