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The Lane Line

Thursday - LONG swim - 5k!

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So yesterday I got the Masters workout from my coach, and thought it looked a little long but didn't think much of it. Then as I was adding it up I realized I'd be right around 5k... turns out I was supposed to pick either the distance or sprint set... not both. Oops. I was in a full body ache afterward, but a good one, and felt pretty accomplished. Taking a rest day today! Feel free to pick one of the two sets below to shorten this...

W/U (600):

300 sw - fr/bk/br by 25
200 kick
100 drill

Main 1 (2100):

3x300
1 - IM Rotation smooth @ 5:50
2 - free desc 100's @ 4:30
3 - 50 no free fast/100 fr @ 5:00

2x250
1 - IM - double best stroke @ 4:40
2 - fr - build each 50 @ 3:40

3x200
1 - 50 nf/50 fr fast @ 3:20
2 - 200 IM smooth @ 3:40
3 - fr n/s @ 3:00

1x100 choice nf fast @ 1:40

50 easy

Main 2 (2000):
*If you are doing this as your only main set, this is the sprint set I was referring to. I went smooth on the swim portions but if you are skipping the distance set above, the swims are all fast

2X {
6x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :55
5x50 - Rd 1 sw @ 1:00; Rd 2 kick @ 1:00
4x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :50
3x50 - Rd 1 sw @ :55; Rd 2 kick @ 1:00
2x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :45

250 easy

Total: 5000

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Swim Workouts

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