A combination sprint and middle-distance swimming at moderate intensity.
Warm up:
* 100 swim
*100 kick
* 50 pull
Main Set:
*3x100's base +15 seconds.
*200 freestyle pull at pace
*2x75 base +10
The goal here is to swim each 100 at your base pace, so really focus on good form (it will make it easier). Use the 200 freestyle pull as a recovery before the 2x75's. Again with the 75's try to swim them at your base pace, while maintaining good form.
Cool down:
*100 swim
*50 backstroke
*50 breaststroke
Stretch out when you're finished, and great job!
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