Swim Workout 13

Warmup: 500 free (100 free, 100 back, 100 free, 100 breast, 100 free)

6 x 100s- 50 kick, 50 swim (1 fly, 1 back , 1 breast - twice through)

4x (4 x 25s Odds- 8 underwater dolphin kick then swim
Evens- Sprint no breather
3 x 50s- mid-pool turns)

4x (3 x 200s- broken in to 50s w/ 10 second rest. Descend 1-3.
100 all-out off start) 2 times through free, 2 times through stroke.

100 easy