Swim Workout of the Day

From my master's class this morning at UCSD with Coach Sickie:

Cinco 400s
Warm-Up:
100 free
50 breast
50 back
100 free
Pre-Set:
all are base +10 sec rest
200 free
4x50 stroke
4x50 kick
Main Set:
all are base with 30 sec total rest (brokens, split 30 sec rest up b/tw sets so 5-10 sec b/tw)
1. Broken 400 (200-2x50-100)
2. 400 straight
2. Broken 400 (2x50-100-200)
3. 400 straight
4. Broken 400 (100-200-2x50)
Total Distance: 2700m