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The Lane Line

Wednesday Long Aerobic

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Today was the first day I felt good in the water in a long time (yay)! I felt tired, but none of my aches and pains that have been getting me down lately got in the way. I actually really liked this set, it gave me a chance to get my heart rate up and do some varying speeds. The goal for the 50's was to start out on a strong interval and then descend so the second one in each round is faster, but has an extra :05 rest (also gave me time to get buoy & paddles on). Enjoy!

W/U (800):

4x125 @ 1:45 - 5th 25 stroke RIMO

4x75 @ 1:15 pull - roaming 25's strong pace (~80%)

1 - 25 strong / 50 smooth
2 - 25 smooth / 25 strong / 25 smooth
3 - 50 smooth / 25 strong
4 - 75 strong

Main (2200):

4X [
*50's - desc 1-2 during each round

1x200 swim @ 2:50
1x50 swim @ :40
1x100 swim @ 1:20
1x50 swim @ :45
1x150 pull w/ pads + buoy neg split @ 2:25

1-300 easy warm down

Total: 31-3300

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Categories
Swim Workouts

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