Swim Workout - Friday March 2

Warm Up:

(50 swim, 50 kick) x 6

Drill:

200 1-arm fr

DPS:

8 x 25 @ 45 sec. (Descend 1 to 8)

Pre Set:

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

Pace Set:

10 x 100 @ pace time

Pull Set:

300 pull (building from slow to fast) 10 sec R

200 pull (build) 10 sec R

100 pull (build)

Cool Down:

100 easy swim

Total: 2850 meters