Swimming Workout

SoCalSwimmerDude

Hello All,
I don't know how many avid swimmers we have out there, but below is the workout I did yesterday. I'd say you should be an intermediate or highschool lever swimmer to do it... I like workouts like this because they get the job done relatively quickly... and if you have an outdoor pool to swim at... DO IT! Obviously, intervals and total distances can be changed. Have fun!

All distances are short course yards (25 yard pool)

Warm-Up
600 - EZ to Moderate
400 Reverse I.M. (25 kick, 50 drill, 25 swim) - EZ to Moderate

Main Set
2x (first time through pull, second time through swim)
400 - start EZ and building effort throughout
4x100 on 1:30 - Moderate to fast pace
8x50 on :50 - descend time 1-4 and 5-8; #4 & 8 should be a sprint

Cool Down
200 EZ

Total Yards: 3,600 yards (3,300 is 2 miles)
Total Laps: 144
Time: Took me approx 1hr