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Intermediate Swim Training
Day 004 - Some 100's, some 150's.
WU: 200 yds. Main Set: 900 yds. CD: 150 yds. Total: 1250 yds. 
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Middle-distance at moderate intensity.
Warm-up:
*200 swim
Main Set:
* 2 x150 freestyle base +15"
* kick 200 easy
* 4x100 freestyle base +15
The goal of the main set is to hold a moderate pace while swimming the 150's and 100's. With a base +15 seconds time interval you will have plenty of time to rest. Use a board with the 200 easy kick to rest and recover before you begin the 100's, remember we are striving for a quality workout. Try to focus on a keeping your stroke long, extending your body in the water. Also focus on controlling your breathing motion. Try not to jerk your head out of the water, instead gently roll your head to the side to breathe.
Cool down:
* 150 easy swim
Don't forget to stretch your arms and shoulders after the cool down.
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