Gentle Aerobic work
800 with fins - every 4th 50 something different
3 * (375 or 400 or 375/375/400) descend on 5:45
12 * 50 Kick 1-4 descend on 1:00
3 * 400 Pull on 5:30, 5:45 or 6 (make it harder* and do 350m?)
*PBL, other strokes
12 * 25 smooth on :25, good stroke hygiene and DPS
800 Choice (anything but social kick)
or Max efforts -
800 with fins every 4th 50 something different
3 * 100 on 1:45 descend to 800 pace
45s 4 * 50 on 1:00 descend to 200 Pace
right into
2 * 25 15/10
Caution: Entering a zone of discomfort - be prepared for GAINZ
8 * 175's or (200 75/25/50/25/25) leaving on
30
33
37
42
48
53
57
60
4 * (25, 50, 75 on 1:00, 1:00, 1:30)
maintaining DPS, and speed across the increasing distance
WD, go eat, recover and get ready for next week
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