Workout

Warm-up (500)
400 swim
100 kick

Set (2100)
400 swim, breathing every 3/5 by 50; Rest = 45sec
4 x 200 swim
…descend 1-4; Rest = 10, 15, 20, 30

300 swim, breathing 3/5; RI =:45
4 x 200 swim
…descend 1-4; Rest = 10, 15, 20, 30

200 swim, breathing every 3/5; RI = 45sec
4 x 200 swim
…descend 1-4; Rest = 10, 15, 20, 30

Set (400)
8 x 50's kick on 1:05
...no fins 5-8

Warm-down (200)
200 swim easy