today's swim (I didn't do much because I was so excited to talk to my coach about the record breaking swims at the short course meet this past weekend

200 swim
4x50 drill
200 swim
4x50 kick
200 swim

next may be a little confusing but I will try to write it as clear as possible all times based on the 100 average after doing a 20 min non-stop swim

3x 300

1-2 steady pace plus 30

so if pace is 1:30 do them on 2:00

3 = pace minus 3sec 30 sec recovery

4-5 steady pace plus 30

6 = pace minus 6 sec 30 sec recovery

7-8 steady pace plus 30

9 = pace minus 10 sec

cool down