Swim Workout #12

Warm-up:
4 x 200 S/K/P/S

Rev Set:
6 x 50 Build
6 x 50 (12 1/2 Hard + 25 EZ + 12 1/2 Hard)
6 x 50 (12 1/2 EZ + 25 Hard + 12 1/2 EZ)

Main set:
200 Specialty
200 Free
2 x 100 Specialty
200 Free
4 x 50 Specialty
200 Free
8 x 25 Specialty
200 Free

Kick set:
4 x.....75 Kick (EZ) on back
..........:30 Vertical Kick (Elbows up)
..........25 UW Dolphin Kick

Cool Down:
200 EZ..........................3900 Yards Total