Workout - the day after Boxing Day

LONG
W.U. 200 swim, 200 pull, 4 x 50 kick, 200 swim

Drill set:
6 x 150 on :15R
odd: 50 FTD/50 6k layout/50 swim
even: 25 head up/25 swim/25 chin-up/25 swim/25 nose-up/25 swim

M.S.
3 x 600 Broken:
as: 200 pull with paddles on :20R
150 pull no paddles on :20R
100 swim ez on :20R
3 x 50 Fast swim on 1:00/1:15/1:30

2 x 100 ez cooldown (every 3rd length = no free)
(Total: 3700m)



SHORTER
W.U. 200 swim, 200 pull, 4 x 50 kick

Drill set:
4 x 150 on :15R
odd: 50 FTD/50 6k layout/50 swim
even: 25 head up/25 swim/25 chin-up/25 swim/25 nose-up/25 swim

M.S.
2 x 600 Broken:
as: 200 pull with paddles on :20R
150 pull no paddles on :20R
100 swim ez on :20R
3 x 50 Fast swim on 1:00/1:15/1:30

100 ez cooldown
(Total: 2500m)