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