USS Monitor

WU: 200 meter swim(or any distance you feel necessary)

Workout:

5 X200 meter swim (All Freestyle – 20 sec rest) – give 65% of max effort

10 X 100 meter swim (All CSS – 15 sec rest)- give 80% of max effort

20 X 50 meter swim (1st 10 Free, 2nd 10 CSS – 10 sec rest) – These should be all out sprints – 100% max effort

10 X 100 meter swim (All Freestyle – 15 sec rest)- give 80% of max effort

5 X 200 meter swim (All CSS – 20 rest)- give 65% of max effort

Cool Down – Any distance swim you may like

Notes: Use fins if you have them.