Recent Workout

Including below a recent workout I wrote that I think is good prep for the Bay Swim. 

600 swim

6 x 100 – 50 kick/50 finger-tip drag free

6 x 50 – 25 three strokes-six kicks on side/ 25 back swim

Main Set - Twice through

3 x 300 @4:15/4:30/4:45 free - pull or swim – descend 1 to 3

50 EZ

4 x 100 IM @1:45/2:00/10 sec. rest

50 EZ

4 x 50 @1:00 25 underwater/25 swim

=4500 yards