Workout

Warm-up (600)

Swim 12 x 50 on :50



Set (600)

6 x 100's on 1:30

...odd IM

...even EZ free



Set (600)

Pull 300, 200, 100

...3,5,3 cb 

...rest 10

 

Set (1000)

Swim 2 x 500

…build each 100 

...keep HR 140-150

…descend 1-2



Set (300)

Swim 6 x 50 choice

...AS FAST AS POSSIBLE



Cool-down (400)

...swim 200 moderate

...EZ 200