I am not sure that anyone is using these workouts. At least this allows me to have an accessible set of workouts. That means if I can find a pool, I can swim:)
3x200 Warm up, 1-drill, 2-kick, 3-swim
16x25's 1--all easy, 2--1/2 fast 1/2 easy, 2--1/2easy 1/2 fast, 3--all fast
1st Main Set (repeat 2 times)
3x25's--fly; @ :45 (:30, :55)
3x50's--back; @ 1:10 (:55, 1:20)
1x75--breast; @ 1:40 (1:20, 1:50)
1x150--free; @ 2:50 (2:40, 3:00)
1x350 free, pull, moderate effort
2nd Main Set (repeat 4 times)
1x100 IM; @ 2:00 (1:45, 2:15)
1x150 free; @ 2:50 (1:45, 2:15)
4x100's cool down; @ 2:00 (1:50, 2:15)
Total yardage: 3,650
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