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SWIM: SET 1: 2 x 300 free; increase speed each 100; 30" rest interval. 2 x 75 free; increase speed each 25; 20" rest interval. 2 x 25 1-arm free; 10" rest interval. 2 x 25 catch-up free. SET 2: 3 x 200, 3 x 150, 3 x 100, 3 x 50. Your goal for this set is to have an easy, medium, and fast repeat. For example: #1: easy speed and intensity; #2 medium; #3 fast. Age Group: Skip the 200s of Set 2; Elite: Skip the 150's of Set 2; Pro: Do all of it. STRENGTH SEGMENT: Focus: legs. 20 walking lunges (keep knee behind toe); 20 squats, weighted or unweighted; 40 toe raises; 20 step-ups onto a chair or bench.
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