Barrel Sponge

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

Warm Up
50 swim, 50 kick, 50 catch up drill, 50 swim

Main Set
2 x 50 swim @ b
2 x 50 kick @ :15 rest
2 x 100 pull (just buoy, no paddles) @ :15 rest
2 x 100 swim @ b

Set 2
4 x 25--25 fist drill, 25 catchup drill @ :20 rest

Warm Down
100 ez

Total: 900

Introduction to drills and pulling in a workout. If you are unclear as to what any of the vocab means, check out the Glossary. We also have posts on a number of drills.