Notes
Warm Up: 200 free/100 Kick/200 alternate 50 stroke (not free) 50 free
1000 free--for the first 500, try to play with your pacing 20 ez, 20 mod, 60 mod. hard (about 85%)--do this 5x to get to the 500 mark, on the second 500--try to sustain the mod. hard pace for at least 10 straight laps and then ez off the pace to finsh
8 x 60's pull free--still pushing the pace on .55
200 ez pull/recover
500 pull free--change your breathing pattern from every 3 strokes to every 5 strokes on every 4th lap
8 x 60's free on .50
200 ez stroke (not free) recover
200 Warm Down
For some reason I felt very sloppy during this swim, like I had very little core strength. I plan on fixing that!
Breathing went well during this workout.
The last set of 8x60 on :50 was tough!
A few of the intervals had longer than planned recoveries because my goggles kept loosening up and letting water in.
A temporary chemical in the water to fix the pH made my mouth feel fluffy... very odd.