Swim: Free Style Previous Next

Notes

Speed swim (last swim in Comstock) - Warm up 250 easy. 6x75, two laps easy/one lap fast on 15 sec rest. Main Set 8x150, 100 moderate/50 fast 30 sec rest. Pull 3x200, easy, med, fast on 30 sec rest. 10x50 alternate rest of 5 sec and 30 sec.