Short and sweet swim at the office today.

My swim buddy brought me some chocolate milk for after the workout. He watched the Dara videos ;-) Love my buddies.

Continuous Warm Up
200 Swim / 200 Kick / 200 Free &Bk / 200 Swim Drill Choice

Main Set I:
400 Pull @ 6’
50 Back /Free EZ @ 1:15
300 Pull @ 4:30
50 Back / Free EZ @ 1:15
200 Pull @ 3’
50 Back / Free EZ @ 1:15

Main Set II:
5 x 100 @ 2’ Popov's (SPRINT & NO BREATHING FIRST 25 to flip, REALLY!, Then cruise the rest of the 75 and breathe all you want) Happy w/ 1:15 for last 100 and two strokes off wall before breath.

Warm Down

3. x 50 EZ @ 1'
(2500m)

EDIT: Didn't really mean for the red font, just cut and pasted workout from Word. Red for my swim buddies, sometimes they think I'm joking around :-)