1 hour 10 minute swim workout, Wednesday swim with friends
550 warmup (?min)
Warmup set 2x (1000 yds, 15 min)
5 x 100 on 1:30
:30 rest between sets
Main set (1900 yds, 31:40 min)
Set 1 — 3x (900 yds, 14 min)
150 on 2:20
100 on 1:30/1:25/1:20 by round
50 on :50/:55/1:00 by round
Set 2 (500 yds, 7:40 min)
4 x 75 on 1:10
4 x 50 on :45
Set 3 (500 yds, 10 min)
Pyramid — :30/25 yds
25/50/75/100/100/75/50/25
Alt. sprint/easy per distance
100 cool down
Total yards: 3600