Coronel

Swim:

1000 M any stroke

2X 500 M alt strokes (free and CSS)

4X200 M alt strokes

6X100 M alt Strokes (make these all out efforts)

Use fins for this workout (if available) – the interval will be 20 min for the 1000, 9 min for the 500 s, 4 min for the 200s, and 2 min for the 100s