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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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