This was the 2nd group workout following the Fenwick meet. It's actually a recovery workout and kind of a transition between hell week(s) and the end-of-season taper. The first part is actually the regular warm up we've been doing as part of John's season training plan. (I really like this first part of the workoutout. It's really more of a warm-up that very gradually raises your heart rate without being so taxing that you can't sprint later in the workout.Dont rest during the first 100 and 50s sets--just go right into them.)

Warm up: 600 choice, swim, kick pull No Time

4X100 choice 1:50
4X50 choice :50
4X50 From the middle of the pool, work on turns. (dophin kick/streamline turns.)
6X50 1:00 25 drill/25 build
 

Do the following set 2 times:

2X200 Pull
2X25 Sprint (All Out/Race) 1:00
2X100 Kick with fins
2X25 Sprint Kick (All Out) 1:00

200 Warm Down