Swim

Warm up: (Rest as needed during warm up)

25 swim (easy)

25 kick (easy)

50 swim (moderate)

50 kick (moderate)

 

Workout:

5x50m (fast) Rest 0:30 after each

8x25m (faster pace) Rest 0:15 after each

4x25m on (Fastest pace) Rest :30 after each