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UPDATE WORKOUT
400 swim 300 kick 200 pull 100 drill swim 1000 Set 1 12 x 50 @ :45 --> Every 3rd 50 build to fast 600 (1600) Set 2 20 x 100 @ 1:40 #1-9 --> every 3rd 100 FAST #10-17--> every other 100 FAST (starting with a smooth 100) #18-20--> ALL FAST 100 easy 2100 (3700) Set 3 4 x 100 fin kick 1:40, add 25 fast each 100 Set 4 6 x 150 pull @ 2:00 --> Descend 1-3, 2-6 (900) Warm-down 8 x 50 @ 1:15 --> No breath or one breath down, easy swim back 100 ez Total: 5,500
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