Erwin’s website is having a few issues at the moment, so we’re going to post his message below with the workout information

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hey guys theres a problem with that page in my website the workout document is not coming out right. thanks Eric for letting me know

here is the work out:

Warm up
200 swim
200 with paddles

Prep Set
8×50 descend 1-4 twice
(descend means get faster each 50)

Set #1
300 swim
4×75 swim -middle 25 is sprint
200 swim
4×75 swim -first and last 25 are sprint
100 swim

Set #2
200 pull breathing every 3 or 4
3×100 swim hold pace about 85% max
200 pull breathing every 3 or 4
2×100 swim hold pace about 90% max
200 pull breathing every 3 or 4
1×100 swim 95% max

Cool down
200

total yardage = 3400 yards