Alt. Speed/Aerobic
Warm Up (1,200)
- 2x—
- 300 - Swim/Kick
- 200 - Scull/Swim
- 100 - 25 Strong/75 EZ
Main Set (2,400)
- 4 x 50 on :60 - 15-20m Fast
- 6 x 100 on 1:30 - Back w. fins
- 4 x 50 on :60 - 25-35m Fast
- 4 x 150 on 2:10 - Back/Free Mix w. fins
- 4 x 50 on :60 - 1 EZ/1 Fast! w. fins @ 25.2, 23.8
- 3 x 200 on 2:40 - 50 Free/50 BK w. fins
Not sure if theres any merit in combining the two, or should I just do a few sprints and call it a day, but classic mid-week type of thing for me at this point.