Been gone all June, but I'm back.

Here's a nice workout:

Warm-up

300 free - alternate breath the last 100
200 with paddles - nice and easy - alternate breath
200 non-free
100 kick - choic

Lung Buster Set

2 x 400s - steady pace - on 7:10
- both alternate breathing

Swim Set

9 x 100's:

1 x 100 on
1:45

1 x 100 on
1:40

1 x 100 on

1:35

Repeat the above 100's 2x's - total of 9 x 100's

Kick/Swim Set

Kick
2 x 50's on 1:10

Swim
200 Non-free - peppy

rest :30

Kick
2 x 50's
same intervals as above

Swim
2 x 100's Non-free - peppy

rest :30 between 100's and after 100

Kick
2 x 50's
same intervals as above

Swim
4 x 50's - peppy
rest :30 between 50's

Pull Set

500 - build-up - each 100 gets faster

Fin Swim

10 x 50's - fast!
rest :10 after each 50

Warm-down

Easy 200 with some backstroke

Have fun!

Total yardage: 4,600