Workout idea! by Lynn

warm-up:
400swim
300pull
200kick (900)

6 X 50 stroke/free 1:00 (1:05 for brst) (no more than 15sec rest)

6 X 100 free desc 1-3 and 4-6 on 1:50 (about 20 seconds rest betw fastest and next 3.
(900)

pyramid by 50 alternate pull and swim.
50pull on :55 (pick interval for 100 and divide by 2. add for each 50)
100swim on 1:50
150pull on 2:45*
200swim on 3:40*
250pull on 4:15*
400/500 swim or 300 kick set: 6 X 50 or 3 X 100
:30-:40 rest
250pull*
200swim*
150pull*
100swim
50pull (1500 plus long swim/kick set)
*no more than 20 seconds rest for these.

cool down.