Tuesday, 30 May, 2017 (General workout)
WU (1,500) on your own rest, no rush:
5 x 300:
#1 Freestyle swim
#2 Kick/Swim/Kick Choice
#3 Pull
#4 Kick/Swim/Kick Choice
#5 Swim 2 strokes
Set 1 (600):
24 x 25 @ 40″/ 45″
3 rounds (Round 1 – Free; Round 2 – non-Free; Round 3 – choice) :
4 Drill moderate @ 1’00” / 1’05” / 1’10” / 1’15”
4 Swim: 2 build / 2 STRONG
Set 2 (1,200):
15 x 100 Steady Medium, pick an interval that gives ~ 15s rest, e.g., @ 1’35” /1’40” / 1’45”
Set 3 (400):
12 x 100 as 2 rounds of:
2 Free @ 1’40” +
1 Choice @ 2′ +
2 IM @ 1’50” +
1 Choice @ 2′
Set 4 (500):
500 Pull as 4 x (75 Moderate + 50 STRONG)
Total: 4,200