Last week's swim workout (Fri Nov 18, 2011)

Warmup

25/50/75/100/75/50/25 (10 sec R)

DPS (distance per stroke, or stroke count drill)

8 x 25 @ 1:00

Drill Set

4 x 50 catch up free (10 R)

Set #1

200 swim (10 R after each distance)
50 pull / 150 swim
100 pull / 100 swim
150 pull / 50 swim
200 pull

Set #2

10 x 50 @ pace time

Cool Down

200 choice easy

Total: 2500 m