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Freestyle sprint set (Masters Level 1)

Warm-up 600 slow

Main Set 850 5 second rest after 1st 50, add 5 second rest each 50. 3 min rest 850 5 second rest after 1st 50, add 5 second rest each 50.

Kick Set 200 at 70% Pull Set 300 at 70%

Main Set 450 10 second rest between each 50. 3 min rest 450 10 second rest between each 50.

Warm-Down 200 slow & stretching

based off http://www.swimmingworldmagazine.com/swim-cgi/showworkout.pl?priid=10000000746&work_cat=2