Swim Workout - Friday Febraury 24th

Warmup:

50/100/150/200/150/100/50 (10 sec rest, start slow finish set fast)

DPS:

8 x 25 @ 45 descend 1 (slowest) to 8 (fastest)

Main Set:

3 x 100 @ (pace-5)*

200 easy pull (15 sec rest)

• Repeat three times in a row with no extra rest between repeats.
• Don't take extra rest after your third 100, leave on your pace time and go right into the pull.
• *(pace-5) is your usual pace time for 100s less five seconds (i.e. if you usually swim 100s on a 1:30 pace time, do this set on 1:25).

Cool Down:

200 easy

Total: 2700 m