3,000 yard lunch hour workout

A satisfying workout that gets you back to work before the boss gets cranky..... 10 x 300, 1 min rest between each 300 1) 300 warmup 2) 300 stroke drill: drill 50, swim perfect stroke 50 3) 300 pull, work on good rotation 4) 300 free, broken by 50, 10 sec rest - pace for a fast 300 5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s 6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s 7) 300 free, fast, maintain pace from 150s 8) 300 stroke (not free) 9) 300 kick 10) 300 warm down Hopper swimvacation.com