This workout comes to you from the San Ramon/Livermore Valley Masters

WARM UP (800 yds / 16 min)

4 x 150 on 2:40
#1 Easy to moderate
#2 Build by 50s
#3 Breath every 5th stroke
#4 Moderate to faster
4 x 50 on 1:00
25 drill + 25 swim

MAIN SET (2000 yds / 35 min)

Choose an interval that gives you 10s rest. Keep the same interval thought.
1 x 100 on 1:40 or …
1 x 100 on 2:00 easy
2 x 100 on 1:40 or ….
1 x 100 on 2:00 easy
3 x 100 on 1:40 or …
1 x 100 on 2:00 easy
4 x 100 on 1:40 or …
1 x 100 on 2:00 easy
5 x 100 on 1:40 or …
1 x 100 on 2:00 easy

COOL DOWN (400 yds / 8 min)

2 x 100 kick on 2:30
1 x 100 pull on 2:00
1 x 100 easy

Total Yards: 3200

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