Aerobic with hints of 200p
Warm up (1,100)
- 400 swim
- 4 x 100 on 1:40
- - Kick
- 4 x 50 on :50
- - Scull/Swim progression
- 100 easy
Main Set (2,850)
- 8 x 50 on :45
- - Desc. 1 to 4, White to Blue
- 4 x 100 on 1:15
- 150 easy
- 8 x 50 on :50
- - 1 kick, 1 Blue
- 4 x 100 on 1:15
- 150 easy
- 8 x 50 on :50
- - 2 white, 2 blue
- 4 x 100 on 1:15
- 150 easy
Times (0)
- Rd. 1: 27.?, 26h, 26l, 25.0, 27l, 26.5, 25h, 24h
- Rd. 2: 24.?, 25.9, 25.0, 25.0
- Rd. 3: 25.0, 25.6, 25.1, 25.3
Some light Blue/200 pace work surrounded by mixed aerobic, Pink to White-ish efforts. Still trying to keep volume near 4k, but not completely lose touch with certain race paces.
Nothing ground breaking, but setting me up for the week.