The Lane Line

Masters workout from Friday - lots of speed here, this one was pretty challenging. My coach really wanted me to get some times for my aerobic base, hence the "for time" during warm-up:

W/U (900):

500 swim - smooth with strong kick - get time (6:15)
400 swim - faster than 500 - get time (4:38)

Main (1800)

6x150
2 - 50k/100s @ 2:20
2 - 150 k w/fins @ 2:10
2 - swim @ 2:00

1 min rest

6x100
2 - 50f/50 smooth @ 1:25
2 - 50 smooth/50f @ 1:20
2 - fast @ 1:15

1 min rest

6x50 @ :45
w/ fins - best average

1x300 for time (3:25)

100 easy

Total: 3100