MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
Strides - short repeats at a 5K pace with recovery in-between.
Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.