January 8 workout

Thursday night's workout:
Warm up:
300 swim
300 pull
300 drill

Kick set:
4 x 75: alternate 25 fast, 50 easy/ 50 fast, 25 easy

Pyramid:50-100-150-200-150-100-50
alternate recovery pace and fast/race pace (80%)

300 swim, alt 50 fast, 50 easy without stopping

4 x 50: 25 sprint, 25 easy

200 cool down