Swim Workout from Dec 9th, 2011

Swim Workout from Dec 9th, 2011:

Warmup: 200,

2 x 100

4 x 50 (10 sec R after each)

DPS: 4 x 25 @ 45

Drill: 8 x 25 @ 45 head up fr

Main Set: 4 x 100 @ pace time

100 pull (10 sec R)

3 x 100 @ pace time

100 pull (10 sec R)

2 x 100 @ pace time

100 pull (10 sec R)

1 x 100 swim* *hard!

Pull Set: 4 x 100 pull (10 sec R)

Cool: 100 choice easy

Distance: 2600 m.