Back in the Pool

Monday swim workout included -

Warm up:  300 swim, 100 kick, 200 pull

4 x 400 broken down as:

#1) 400 swim (30 second rest)

#2) 2 x 200, descend (20 second rest)

#3) 4 x 100, descend (10 second rest)

#4) 8 x 50, descend 1-4, 5-8 (5 second rest)

Cool down: 4 x 50 easy with 10 seconds rest

Another one bites the dust.