Swim Workout #10

Warm-up:
400 Swim
400 Pull
400 Kick/Drill by 25

Rev-set:
20 x 25
......#1-5 on :35
......#6-10 on :30
......#11-15 on :25
......#16-20 on :20

Main Set:
3 x 250 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)
3 x 200 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)
3 x 150 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)
3 x 100 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)

IM Set:
3 x 50 Fly/Back by 25
3 x 50 Back/Breast by 25
3 x 50 Breast/Free by 25
...............WORK THE TURNS!

Cool Down:
200 EZ.......................................4450 Total Yards