Swim Workout #2 - Change of Pace

Swim Workout November 6, 2017
3000 Yards

Warmup: 
400 Swim       
300 PBB - Paddles, Buoy, Band      
200 Kick as 25 Kick / 25 Swim (with or without fins)  
100 FTOH - see comments below
 
Main Set:
1 x 300 Swim Aerobic
4 x 25  Fast Focus on your arm speed - keep the turnover as high as possible, on 40" 

1 x 250 Swim Aerobic
4 x 25  Fast Focus on your arm speed - keep the turnover as high as possible, on 40"

1 x 200  Swim Aerobic
4 x 25  Fast Focus on your arm speed - keep the turnover as high as possible, on 40" 

1 x 150  Swim Aerobic
4 x 25  Fast Focus on your arm speed - keep the turnover as high as possible, on 40"
 
2 x 100  Swim Aerobic
4 x 25  Fast Focus on your arm speed - keep the turnover as high as possible, on 40"
 
2 x 50  Swim Aerobic
4 x 25  Fast Focus on your arm speed - keep the turnover as high as possible, on 40"

Cooldown: 200

Pre-activity comments
FTOH:
F = Fist - make one, swim & struggle.
T = Two Fingers - index and pinky extended, rest in fist.
O = OK - index and thumb in OK position, rest extended.
H - Hand, normal swim position