Workout

Warm-up 
400 choice swim 
…easy to moderate effort 

Set 
10 x 50's kick on 1:00 
…fins/no board 
…25 easy/25 hard 
…pulse @160+ 

Set 
500 pull 
…breathing every 5 strokes 

Set 12 x 100’s on 1:45/1:30 
…(1-6) - 50 drill/50 swim 
…fins OK
…(7-12) – descend 1-3 

Warm-down 
400 kick/swim by 25’s 
…moderate to easy effort 
…pulse@ 150-120