Great first workout for the women just getting back into it after a few week layoff. We re-started the semi famous "bottom arm" rule where if you pull with your top arm on a breakout you've earned the team 2 pushups....pretty effective if I do say so myself!
Main Set:
200 @ :40 rest (50 drill/100 swim/50 drill)
5 x 50 @ :40
200 @ :30 rest
5 x 50 @ :50 (drill/swim)
200 @ :20 rest
5 x 50 @ 1:00 (worst stroke)
200 @ :10 rest
5 x 50 @ :45 (odd-free, even-stroke)
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