Swim Workout 4

Here is a swim workout for everybody.

Total yards: 3000
Total time: 60 minutes

Warm-up:
- 400 free
- 2 x 100 kick
- 2 x 100 pull

Main Set:
1 x 50
1 x 100
1 x 200
1 x 300
1 x 400
1 x 300
1 x 200
1 x 100
1 x 50
All free at race effort and 15 seconds in between each interval

3 x 100 IM

Cool Down:
200 free

Total yards: 3000 yards