I should just keep this window open all the time. Otherwise I forget to do things.
1x400 warm up--100 kick, 100 drill, 100 pull, 100 swim
16x25's descend 1-4, your choice of stroke; @:30 (:40)
3x200's negative split (2nd half faster than the 1st); @3:30 (3:50, 3:00)
3x300's descend 1-3 (by 300's), the last 300 should be all out; @:30-:45 rest
3x400's pace, try to hold the same exact time on each one (not a slow time!); @ :40-:50 rest
1x500 cool down--ascend...start strong un-build to easy
Total yardage: 4,000
Subscribe to:
Post Comments (Atom)
hey just a quick thank you for posting workouts! they are appreciated. your cousin sam gave me the heads-up, and I really like them.
ReplyDeleteThank you so much! I am ecstatic that someone is actually reading them! And thanks to Cousin Sam for advertizing for me.
ReplyDelete