Notes
Speed swim - Warm up 200 easy. 200 pull. 4x50 kick on 20 sec rest. 4x50 swim on 15 sec rest. Main Set 6x(3x50 fast, 1x200 easy) on rest of 5 sec for 50's, 1 min for 200. 20x25 on 20 sec rest, every fourth only one breath at most. Warm down 100 easy.