"Quality distance".
Warm up:
*200 swim
*200 kick
Main Set:
* repeat three times*
*1x300 base (1st and 3rd hundred hard, 2nd moderate)
*100 kick
For the main set, you will swim 1x300 where the first 100 of the 300 is hard, the second 100 is moderate, and the third is hard. Repeat this three times, swimming a total of 3x300. Your goal when swimming these should be to swim faster than your base pace during the hard sections, and just a bit slower during the moderate section. Each 300 is followed by and easy 100 kick. Use the kick set to recover from the 300's.
Cool down:
*100 kick
*200 easy swim
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Shopping:
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