60 Min swim

Just over to your community center and swim 60 min.

warm up 5 min free style non stop

+

200 with kick board

Then:

Swim 100 with 30 seconds rest

10x

This should be done for speed.

Then:

Set time or watch clock

Complete 200 in 2 min, the faster you go, the longer you have to rest.

5 sets

Then:

Swim 5 min with arms only

Then:

Cool down 10 min @ moderate pace focusing on form