Here is a swim workout we did with my team tonight. It was TOUGH! 600 2xsets of { 4x75 Kick Drill Swim 4x25 sprint 4x50 hard } 4x400 @ 80-85% 20ish second rest. (ouch-shoulders BURNING!) 200 Total = 3600 "If I can do it, you can too!" Good Luck!