Swim Workout 7: Tonight's Workout 1/19

Thanks Coach Will for this tough workout!

Warm up:
300 free/kick/back stroke via 50

Main Set:
500 free @ 8:00
400 free, IM order every 4th 25 @ 6:30
300 free, Tarzan (head out of water and free) every 4th 25 @ 5:00
200 free, descending pace @ 3:30
100 free doing Tennessee Tumble

8 x 25 sprints (triathlon start)
2 x 100 site drill 3 times every 25
2 x 100; 50 skull/50 drill

Optional:
5 x 100 free @ 1:30 (i.e. push it!)

Cool Down:
200 free

Total yards:
2600 without optional set
3100 with optional set

This was a good one. Everyone did a great job tonight so keep up the good work! Again, Thanks coach Will... you never fail to disappoint and make my arms feel like jello!