Swim Workout

WU swim 200, kick 100, pull 200, kick with no board 100 Main Set 4 rounds of: swim steady 400, R:30, 4 X 50's hard on :45 (scale as needed), R :30

Note R=rest Core: Swim 50 (free 23, no free 25) 10 push ups, 15 air squats, 20 squats X 4 rounds.