workout by Coach Liz
10 minute warm-up
5 x 50 drill fly, back, breast, back, fly
5 x 50 easy, medium, fast, medium, easy
2 rounds of 2 x 125 swim or pull, 2nd faster
2 rounds of 2 x 125 IM 2nd faster
2 rounds: 100 choice up tempo, 100 IM good effort, 50 easy
2 rounds 5 x 50: round 1 is kick, round 2 is choice
2 rounds 10 x 25, descend 1-3, 4-9, 10 easy
250 swim down
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