Swim Workout - Friday March 23

Warm up:

200, 150, 100, 50 (10 sec R)

DPS:

4 x 25 @ 1:00 (descend 1 to 4)

Drill Set:

(100 1-arm fr, 100 catch-up fr) x 2

Main Set:

(4 x 100 @ pace time, 200 pull) x 3

Cool down:

200 easy

Total: 3000 meters