Swim Workout 4-14-14

400 warm up

50 kick, 50 pull, 100 swim build speed X 4 =800

2 X 500's 1 min rest

by 100, 1-3-5 90% effort, 2-4 70% effort.

Drill choice 100, scull 25, fast 50, scull 25..... * scull with head up and light kick - keep hands at shoulder width. NO BREAST STROKE.

Easy 100 back stroke. *2500

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