In case you are bored with some of your swim workouts, here is one from TriLAB Christine’s library…
Warm-up: 200 m swim
2 x 100 kick, no kick board–back, R side, L side, back
4 x 100 drill/swim–50 drill of your choice, 50 swim
Main set: 5 x 200 N/S each 50 (Negative split each 50. Each 50 should be about 1 second faster than the last), 20 second rest
45 sec rest
5 x 100 N/S each 25, 10 sec rest
45 sec rest
5 x 50 build-up, 10 sec rest
30 sec rest
5 x 25 fast, 5 sec rest
125 kick on your back, no kickboard
Cool-down: 200 swim EZ, your choice
Total distance = 3000 meters
Enjoy!!!
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