My classes tend to do the same workouts a couple days a week, that way I'm able to make sure that John, Mark, Emily, Scott, Mandy, Shane, Ru, Bob, Joyce, Seth, Christy, Jason, and Catherine all get in a great workout:)
15 minute warm up
Main Set: (done multiple times depending on the group)
50 @:55
50 @:50
50 @:45
50 @:45
50 @:50
50 @:55
100 easy @2:00
9x150 - 75 pace/rest :05/75 sprint @2:30-3:00
3rd, 6th, and 9th one easy
8x25 sprint kick
8x100 pull @2:00 holding sub 1:20
easy swim
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