WORKOUT

Warm-up

200 easy swimming of your choice

200 with snorkel, focus on perfect form

200 with snorkel and fins – lift stroke for 6 strokes and cruise for 6 strokes

200 kick with snorkel and fins, no kick board – change the effort as the body dictates – quick for several seconds, then cruise for several seconds

200 pull buoy and snorkel – reset that nice body position

Main set

2 x 200 with pull buoy – moderate effort with

20 seconds rest between

3 x 100, progress effort on each (cruise, moderate, stronger) with 15 seconds rest between

Cool-down

200 easy choice to cool down