I've been swimming this workout once weekly. I suck with paddles so, I think this is getting at a weakness.
Warm up.
I've typically been swimming 400yds or so w/my snorkel and then hitting about 300yds of drills to try to ingrain good form for the next section.
Main Set.
10x75yds as 50 sprint/25 easy.
I've been doing this on a 1:30 send off trying to get the 50 sprint under 35s.
2000yds pull w/paddles and buoy as 4x100, 2x200, 400, 2x200, 4x100.
All on a 1:30 per 100yd send off.
Cool down
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