Middle Aged Distance

I wrote this workout with this intention of doing it Thursday, but instead took that day off after hurting a bit from an arm workout. I tried to do some short iterations and repetitions to keep my interest up - I wasn't up for any longer aerobic sets. The main set took a little longer than expected so I had to cut the pull set to run to a meeting, but I'll leave it in here so you can see/do the full workout.

W/U (1100):

300 sw - fr/bk/br by 25 x 4
4x50 RIMO @ 1:00 - dr/sw
200 k w/ fins
2x75 @ 1:15 - build by 25 and hold stroke count
100 IM swim
100 fr dr w/ fins
50 kick fast

Main (2000):

4X [

2x50 kick no fins @ 1:15/1:10/1:05/1:00
1 - fast
2 - easy (bank rest)

1x150 pull @ 2:00

2x75 stroke @ 1:30 - 50 build/25 fast

2x25 @ :30
1 - 1 breath
2 - no breath

1x50 easy

1 min rest between rounds]

Pull (1000):

8x125 pull w/ pads + buoy
*try to maintain stroke count between smooth & fast

1 - 100 smooth/25 fast
2 - 75 sm / 50 f
3 - 50 sm / 25f / 50 sm
4 - 25 sm / 75 f/ 25 sm
5 - 50 f / 25 sm / 50 f
6 - 75 sm / 25 f / 25 sm
7 - 125 f
8 - easy (no paddles)

100 easy

Total: 4200

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