400 Warm Up
6 x 50 kick (with a board) after warm up before your main set. (Work up to 10 of these)
Main Set
*Work with 1:45 per 100m pace.
1. 10 x 100 on 1:45
And/Or
2. 5 x 400
1. 400 swim on 7:00
2. 2 x 200 on 3:30
3. 4 x 100 on 1:45
4. 8 x 50 on :50
5 16 x 25 on :30 (desc* 1-4, 5-8, 9-12, 13-16)
*Descend = get faster on each 25 in groups of 4. so, if you go :25 on the first one, then you should go :24, :23, :22 on the next 3. You can drop more time on each one, but you must drop each time. Number 5 could go back to around a 25, and repeat.
3. 500 on 8:45
400 on 7:00 1 x 100 FAST on 1:55
300 on 5:15 2 x 100 FAST on 1:50
200 on 3:30 3 x 100 FAST on 1:45
100 on 1:45 4 x 100 FAST on 1:40 ("touch and go" is ok)
Finish with some hypoxic: either breathing patterns, no breathers, etc)
Pretty fun!
Also, this is the number of bananas Francis and I went through last week alone. Not a single banana went bad! This is what happens when a girl training for a 15 mile swim and a boy training for an Olympic triathlon cohabitate.
Hold Fast,
Laura
You're awesome <3
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