Notes
rpe7-9. warm up 400 swim 4x100(25 kick 50 swim 25 kick) with 20 secs rest. 2x300 pull.
main set:
4x(3x50) 100 easy
1st 50 12.5 blast easy
2nd 50 25 blast 25 easy
3rd 50 37.5 blast 12.5 easy
each set followed by an easy 100 swim
Repeat x4
200 easy swim
100 blast 1:27 was all I could manage. This was a for time 100m. I ran out of gas on the return 50. This was the only rpe 9.
200 cooldown
good swim