Swim Workout #1

Warm-up:

1x400 every 4th 25 [WHITE1] Drill

[BLACK1] x (2x75s) as 75 swim / 25 Scull, 25 Drill , 25 Kick @R10

Drills: (Stake Drill)

3 Rounds:

|1x75 as 25 Drill / 25 Drill Other Side / 25 Build @1:40

|2x100 Swim Back [RED2] @1:40

Set#1:

8x200s Rotate Hard [White2] 50 at 200 pace @ 3:15

Active Recovery:

6x25s EZ @40

Set#2:

1x50 Pace @ 40

2x[BLUE1] Pace @ 20 per 25

1x100 REC @ 1:50

1x50 Pace @ 45

2x[BLUE1] Pace @ 22.5 per 25

1x100 REC @ 1:50

1x50 Pace @ 50

2x[BLUE1] Pace @ 25 per 25

1x100 REC @ 1:50

1x50 Pace @ 55

2x[BLUE1] Pace @ 27.5 per 25

1x100 REC @ 1:50

1x50 Pace @ 1

2x[BLUE1] Pace @ 30 per 25

1x100 REC @ 1:50

Set#3:

[7-BLACK1] x150s Hold Stroke Count per 25 @ 3

Warm-down:

8x25s EZ @ 35

1x200 Mixer