Location: Aquatic Center YMCA Time: 5:30 am Duration: 90 minutes Workout Warm up: 5 x 200 as 2 free / 1 kick / 2 choice with 20 sec ri Main Set: 4 x 500 as alternating – 1 x 500 straight on 30 sec ri 5 x 100 on 10 sec ri all at Tempo…