Speed Work

Warm Up:
100 free; 4x50 drill
100 free; 4x50 kick
100 free; 4x50 stroke
100 free; 4x50 free on B-5
Main Set:
3x thru
25 fast; 75 EZ
50 fast; 50 EZ
75 fast; 25 EZ (hardest!)
100 fast
100 EZ
Cool Down:
1x300
1x200
Total: 3000 yds