The Zen Mile

easy and relaxed effort: 3x100- rest 30 seconds between 100s./

fast and relaxed effort: 6x50- rest 30 seconds between 50s./

faster and relaxed effort: 6x25 freestyle, fly, or backstroke- rest 30 seconds between 25s./

fast and relaxed effort: 10x75 freestyle swim- rest 30 seconds between 75s./

easy and relaxed effort: 3x50- rest 30 seconds between 50s.

key
easy and relaxed: 70% of your maximum
fast and relaxed: 80% of your maximum
faster and relaxed: 90% of your maximum
fastest and relaxed: 100% of your maximum