Vineman Ironman 70.3 Swims - Weeks 1 & 2

Swim #1
-WU = 400 swim, 400 w/drills, 4 x 25 build
-Main Set:
3 x 200 steady @ :15 rest
2 x 250 steady @ :20 rest
4 x 100 steady @ :15 rest
-WD = 6 x25 drill ez

Swim #2
-WU = 300 swim, 300 w/drills, 4 x 50 build to fast
-Main Set:
500 steady
2 x (250 build x 50’s)
500 steady
-WD = 200 ez choice

Swim #3
WU = 8 x 50 drill & swim
Main Set:
15 x100 - Steady Pace @ :10 rest
WD = 6 x 50 drill or EZ