swim work out

Workout of the Week:
Warm Up: 500 as 50 swim, 50 fists x 5 (fins optional)

Main set: 2-3x
50 sprint, 10 rest
100 Race pace, 20 rest
150 sprint, 10 rest
200 race pace, 20 rest
250 sprint, 10 rest
300 race pace, 20 rest
Warm Down 200-400

You can vary the distances depending on the length of your race.

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