warm up:
300 free
Main set:
9x75: kick, drill, swim
swim, drill, swim
swim
25 scull
10 x 50: odd 50s easy doing a stroke other than free
even 50s hard on 1 min.
4 x 100 on 1:45
4 x 100 on 1:300
3 x 200 descending on 3:30
200 cool down
3100 yards
thanks for a new swim workout. I have a feeling my arms will be achy tomorrow!!
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