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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
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