Today I printed this workout for the veteran swimmers and I worked with the "newbies"
30 sec rest between 200's:
200 swim
200 drill/swim
200 pull w/paddles and buoys
200 IM/free (fly/free, back/free etc... by 50's)
200 kick w/fins fly or back
2 times through:
300 pull w/bouys only on 4:30
2 x 150 IM (no free on 3:45
4 x 75 descend (choice) on 1:15
50 easy on 1:00
4 x 4x25's:
1st sprint free 0n :35
2nd sprint choice on :45
3rd no breath on :40
4th EZ on :45
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