Swim Workouts:

2 rounds 200 swim/50kick 500/500 4x100 (50 over kick/50 build)@1:40/1:50/2:00/2:10/2:20 Total: 400/900 4 rounds 150 (75 fist/75 free)@2:15/2:30/2:45/3:00/3:15 100@1:30/1:40/1:50/2:00/2:10 3x50 R1: 2@:50/1:00/1:10/1:20/1:30 12.5 FAST/37.5 easy 1@1:20 FAST R2: 2@1:00/1:10/1:20/1:30/1:40 25 FAST/25 easy 1@ 1:20 FAST R3: 2@1:10/1:20/1:30/1:40/1:50 37.5 FAST/12.5 easy 1@1:20 FAST R4: 3@1:20/1:30/1:40/1:50/2:00 FAST 1600/2500 5x100 kick@1:45/1:50/2:00/2:10/2:20 Key: (set distance/overall distance)