500 warm-up
2x250 (100 free easy, 50 fast non-free, 100 free easy)
500 swim (pattern: 25 easy, 25 hard, 50 easy, 50 hard, 75 easy, 75 hard, 100 easy, 100 hard)
5x100 on 1:30 Hold pace
500 for time
10x50 odds: Free easy, evens: non-free hard
3,000 yards
The other lanes were modified to 300 repeats and 200 repeats holding the same pattern
Great workout! 3000 felt like 1500...
ReplyDeleteThat's good. It's the workouts that feel like they take forever that are the killer.
ReplyDelete