We finish like we began: 1000 yards for time. If you've followed this program faithfull, I guarantee you'll be pleased with your result.
Warm up:
*200 swim
*100 kick
*100 pull
Main Set:
*1000 freestyle
Swim 1000 yards, as fast as you can, holding a consistent pace, just like you did on day one of the program.
Cool down:
*200 swim
Record your time and compare it to your previous time for the 1000 yards! Did you see any improvement?
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Shopping:
(what is this?)