A:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :40 (2 drill, 1 build)
1x400 pull medium effort (get your time)
6x50 @ :55 swim (strong effort)
1x400 pull (faster than first 400)
4x75 @ 1:20 swim (strong effort)
1x400 pull (faster than second 400)
3x100 @ 1:50 swim (strong effort)
1x400 pull (FAST!)
200 cool down
*3600 Total*
Great job on the 400's today. Those of you that swam this workout in June have improved your times...CONGRATULATIONS!
B:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim w/:20 sec rest
Main set: 3x400 broken as:
[200 pull smooth @ 5:00
100 swim build @ 3:00
50 swim Fast! @ 1:00
50 easy recovery @ 2:00]
6x75 w/:20 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*
Great job on the 100's build and 50's FAST in the main set! Try to watch the clock during the workout and track your times.
this was a good workout. speed and effort still don't match for me though.
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