Swim Workout for Friday Dec 23rd

Warmup:

4 x 100 swim (10 sec R)

4 x 50 @ 1:00 descend 1 (slow) to 4 (fast)

4 x 25 @ 45 DPS drill

Drill Set:

(100 touch-touch fr drill, 10 sec R, 100 pull, 10 sec R) x 3

Pace set:

(5 x 100 swim @ pace time) x 2 with 1 min R after first time through.

Cool Down:

100 kk 10 sec R

100 pull 10 sec R

100 swim 10 sec R

Total: 2600 meters