Swim Workout # 2

A Workout
Warm Up
•300 Free
•200 Pull

Main Set
•4 x 25 hard, 10 secs rest
•4 x 50 hard, 20 secs rest
•100 build
•200 build
•100 build
•4 x 25 hard, 10 secs rest

Cooldown
•100 free
•50 pull
•100 free

total: (1550)

B Workout
Warm Up
•300 Free
•200 Kick

Main Set
•8 x 25 at race pace/ 10 secs rest
•200 pull buoy
•4 x 75; 50 hard 25 easy (rest 15 sec)
•300 freestyle
•4 x 100; 25 easy/75 hard (rest 10 sec)
•500 freestyle

Cooldown
•300 free

total: (2700)