Goal: Steady, Hard Work, Consistent effort from start to finish
Warmup on your own: 5-10 minutes on land, 10-15 minutes in the water
Main Set:
8 X 50 K/S, S/K @ 50
2 X 75 FR @ 60
6 X 50 K/S, K/S @ 50
4 X 75 FR @ 60
4 X 50 K/S, K/S @ 50
6 X 75 stroke/IM @ 60-70
2 X 50 K/S, K/S @ 50
8 X 75 FR @ 60
Alternate Land Workout (it is 60+ today):
find a track or parking lot
warmup
1 mile alternate, 400 forward, 400 backward
1 mile "fast/strong" on the straight away's, ez on the curves
1 mile best effort
