Quality swimming. The workout has two main sets.
Warm up:
*200 swim
*200 pull
Main Set: (two parts)
Part I:
*8x100 sprint with 2' rest
Part II:
*3x100 kick-choice of stroke, 30" rest
The first main set, is a sprint set 8x100 with a 2 minute rest. Swim these all out, you will have two minutes to rest up between each one. Don't hold back, this will be your last opportunity to swim fast during this workout. The second main set is 300 yards as 3x100 kick with 30 seconds rest between each one.
Cool down:
*200 easy swim.
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