I really like this swim workout, it has some of everything.
4000yds 1:15 All 300's on a 5:30 interval
600 warm up
300 came in around 4:50-4:55
2X150 on 2:30
300
3X100 on 1:45
300
4X75 on 1:20
300
6X50 on :50
300
12X25 fast w/5 sec rest
400 cool down
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