Swim Workout - Jan 22, 2010
You need: pull buoy, ring or other thing to hold btw ankles (place @ other end of pool)

Warmup: 4 x 100m as:
1. 25pull/25 ring btw ankles/25fr/25 swim with overkick
2. 25ring/25fr/25over/25p
3. 25fr/25over/25p/25ring
4. 25over/25p/25ring/25fr

Distance: 800m drafting **not a speed contest! goal: stay clumped**

Stroke Count: 50fr - take average of count for 25m
4 x 100m keep same stroke count, but descend time for each 100m
2:00/1:55/1:50/1:45

Drill Set: 4 x 75m with 10 sec rest after each as
25 finger drag with pinky plant/50 fast

Cooldown: 50 not free
Total: 2000m