Ben's Workout

Warm Up:
5 x 100 @ 1:35 (easy)

Main Set: Ladder
--100 @ 1:25
--200 @ 2:50
--300 @ 4:15
--400 @ 5:40
--500 @ 7:05
--400 @ 5:50
--300 @ 4:25
--200 @ 3:00
--100 @ 1:30
---- If you need to, you can rest a minute after the 500.
---- If you start overheating, pull on the way down the ladder. 

2:00 rest

200 easy drill

8 x 50 dolphin kick @ 1:10

100 easy

8 x 50 @ 1:00 
- Alternating fly/free
---Fly: 1st 25 long, loose stroke; 2nd 25 hard with strong kick
---Free: Easy

Warm Down

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