Minor Variaton of Bowman Set
Warm up (1,100)
- 400 swim
- 4 x 100 on 1:40 - kick
- 4 x 50 on :50 - Scull/Swim to Swim prog.
- 100 easy
Main Set (3,000)
- 3x—
- 150 on 2:00
- 100 on 1:15
- 1 x 50 on :40/:45/:50
- 150 on 1:50
- 100 on 1:10
- 2 x 50 on :40/:45/:50
- 100 on 1:05
- 3 x 50 on :40/:45/:50
- 100 easy
Times (0)
- 1:27h / 1:27h / 1:28m
- 57h / 57h / 58m
- 26.6 / 26.6 / 26l
- 1:29.99 / 1:30.00 / 1:29.82
- 58m / 58h / 58h
- 26mh, 26mh / same / 26l, 26l
- 58mh / 58mh / 58mh
- 27l, 26mh, 26mh / same / 26l, 25m, 24.7
This is a minor variation of Bob Bowman's 2x Practice and Pancakes set. I intended to descend the rounds starting about 1000 pace to 500 to 200, but ultimately lacked some speed today. The workout ended up primarily being aerobic to threshold work.
50 inverval +5s each round. Times are denoted as low, mids, highs and / denotes rounds.