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
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