Yellow Tube Sponge
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
2 x 200 swim @ :15 rest
(400)
Set 1
2x through:
100 @ b +10
1 x 200 @ b -5
100 swim @ b+10
100 swim @ b -10
100 swim @ b +10
2 x 100 swim @ b -5
(1600)
Take an extra 30 seconds rest after first round before you begin second
Warm Down
8 x 25 @ :15 rest —> odds drill, evens swim
Total: 2,200