Monday – Swim

Warm-up

.

200 choice

300 drills

.

Main Set

.

8 x 100 free

Odds – tempo with 20 ri

Evens – fast with 30 ri

.

2x

(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint

15 – 60 sec recovery )

.

Cool Down

.

300 swim/drill mix