Notes
hard swim. warm up 500yds. main set 5x200yds all on 3mins steady strong effort. If I had to guess swimmng 200yards on 1:30 might be equal to swimming 1:40's in a 50 m pool. Not sure. Some the 200 yds we would finish on 1:20 with 10 secs rest.
50 yd easy swim. followed by 300yd easy 300yd moderate
5x200yds on 1:30. Finished each 200 with 5-15 secs between each. The 4th 200 was done on 1:25 which only gave 5 secs rest. All 5 200's were done on 1:30. 50 cooldown