Atlantic Cod

Don't forget to reference these helpful links as needed: T he Basics, Glossary, How To Read a Workout, Pacing Table.

Warm Up
2 x 50 @ :15 rest
100 swim
(200)

Set 1
2 x 50 drill @ :20 rest --> Right arm down, Left arm back
4 x 25 kick with a board @ :30 (if you can't make that adjust the base)
(200)

Set 2
50, 100, 150, 150, 100, 50 swim --> All @ b
Goal of this set is simply to make the base for all of them
(600)

Warm Down
100 swim
2 x 50 drill down, swim back
(200)

Total: 1200

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