Today's workout:
warmup: 100 swim, 100 kick, 100 pull, 100 swim
4x - 50yds switch between freestyle and choice -- Resting Interval (RI): 10 sec.
6x - 25yds (build..start slow and finish in a sprint) switch between freestyle and choice -- RI: 5 sec
200 ladder swim - start freestyle at 50yds then 100, 150, 200 then start choice 200yds then 150, 100, 50 -- RI: 15sec
4x - 25yds underwater swims (try to make it to the other side with one breath)
Cool Down- 200yds freestyle
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