Workout # 5

500 Choice
9x 50 free (#1 easy, #2 mod, # 3 Hard), repeat 3 times @:50
Start Ladder- Do not rest between each thing, do them on the interval given
100 Kick @ 10 sec rest
150 Pull @ 15 sec rest
200 IM @ 20 sec rest
300 build free, each 100 faster than the last @ 30 sec rest
200 IM @ 20 sec rest
150 Pull @ 15 sec rest
100 Kick
End Ladder-Ez 50
8 x50 Chioce (25 Sprint/25 easy) @1:00
4 x 50 Underwater down/ Sprint back max 3 breaths @1:00 rest between each
200 Cool Down
3000Yards