SWIM:
Set 1:
Do 2 sets of the following:
50 kick,
50 NO free,
50 1-arm free,
250 free pull, with 15" rest after each 50 or 250.
After those 2 sets, do
4 x 25 fast kick, with 20" rest at each wall.
Set 2:
2 x 150 top-end free; 30" rest.
8 x 25 easy recovery, 5" rest.
4 x 100 free: top-end (sprint): 40" rest.
8 x 25 recovery, 5" rest.
8 x 50 top-end free, 30" rest.
Set 3: 300 warm-down.
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Shopping:
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