Wednesday, 10/7/15

This workout comes to you from the San Ramon/Livermore Valley Masters

WARM UP (800 yds / 16 min)

4 x 150 on 2:40

#1 Easy to moderate

#2 Build by 50s

#3 Breath every 5th stroke

#4 Moderate to faster

4 x 50 on 1:00

25 drill + 25 swim

MAIN SET (2000 yds / 35 min)

Choose an interval that gives you 10s rest. Keep the same interval thought.

1 x 100 on 1:40 or …

1 x 100 on 2:00 easy

2 x 100 on 1:40 or ….

1 x 100 on 2:00 easy

3 x 100 on 1:40 or …

1 x 100 on 2:00 easy

4 x 100 on 1:40 or …

1 x 100 on 2:00 easy

5 x 100 on 1:40 or …

1 x 100 on 2:00 easy

COOL DOWN (400 yds / 8 min)

2 x 100 kick on 2:30

1 x 100 pull on 2:00

1 x 100 easy

Total Yards: 3200