Workout - OYO

LONG VERSION:

W.U. 200 swim, 100 kick, 200 pull


6x50 on :10R (kick/swim by 25)
6x50 on :10R (drill/swim by 25) drill = choice
6x50 on :10R (distance per stroke/swim by 25)

M.S.
4x50 pull on :10R
4x100 pull/paddles on :20R
4x150 swim - strong on :20R
3x200 pull on :30R (paddles optional)

K.Set:
6x100 kick/swim by 50 on :15R (kick = hard)

200 ez cool down
(Total: 4000m)

SHORTER VERSION:

W.U. 200 swim, 200 pull

6 x 50 on :10R (kick/swim by 25)
6x50 on :10R (drill/swim by 25) drill = choice

M.S.
2x50 pull on :10R
2x100 pull/paddles on :20R
2x150 swim - strong on :20R
2x200 pull on :30R (paddles optional)

K.Set:
4x100 kick/swim by 50 on :15R(kick = hard)

100 ez cool down
(Total : 2500m)