Weekend Workout

A quick workout by yourself:

500 Warmup (incorporate back, breast, and free into the warmup)

10 x 50 on an interval to give you 20 seconds rest. 90 percent effort

100 easy

1 x 1000 descend by 200's . Hold stroke count throughout swim

50 easy

8 x 75 @ 1:00 (or an interval designed to give you less than 5 -7 seconds rest)

1 x 200 normal stroke count minus 2 - go slow