Notes
Warm Up: 100 free/200 pull/300--alternate 50 stroke/50 kick/200 pull/100 free
8 x 240's
1. 100 free/40 Kick/100 free on 4:00
2. 240 free on 3:45
3. 100 free/40 Kick/100 free on 4:00
4. 240 free on 3:45
--break for 1 min.--
5. 100 stroke (not free)/40 Kick/100 stroke (not free--take 30 secs. rest
6. 240 pull free --take 20 secs rest
7. 100 stroke/40 Kick/100 stroke--take 30 secs
8. 240 pull free
500 free---make every 5th lap a faster paced lap, imagine you are trying to pass someone and then go back to your regular pace
200 warm Down
I had to add 40yd total to this workout so that I'd end up at the correct side of the pool to grab the kickboard or pull buoy.
This workout felt good. I messed up the rest a little bit in the last sets, and got delayed somewhere in there for a few seconds because someone asked how long the pool was.