Swim Workout - Friday March 30

Warm up:

3 x 200 swim 10 sec R (descend 1 to 3)

DPS:

4 x 25 @ 1:00

Pull set:

50/100/150/200/150/100/50 (10 sec R) 50s and 150s are swim, 100s and 200s are pull

Pace set:

12 x 100 @ pace

Cool:

300 easy

Total: 3000 meters