Swim Workout:
Warm-up
200 choice
300 drills
Main Set
8 x 100 free
-1 – 4 as 25 sprint /75 tempo with 20 RI
-5-8 as 75 tempo/ 25 sprint with 30 sec recovery
.
2 rounds of the following
100 race pace with 20 ri
200 tempo with 30 ri
250 tempo with 30 ri
200 race pace with 20 ti
100 sprint with 60 ri
Cool Down
.
300 swim/drill mix
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