PDX Tri - March Swim Wednesdays

From March 10

Warm-up:

400 swim

4x150 – 100 swim / 50 kick

Main set:
1,500 ladder set (500,400,300,200,100 as follows):
4x125 swim – work reps 2 & 3
400 swim – work middle 200
4x75 swim – work reps 2 & 3
200 swim – work middle 100
4x25 swim – work reps 2 & 3

Cool down:
50 easy
4x100 breath control (3,5,7,9 by 25’s)
50 easy

Total yardage:
3000 yards