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 Website: www.thelaneline.com FB/IG
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