Fall 2016 workouts

5 workouts. Each page gives the workout’s total distance, an estimated time and its focus, with every section sized and timed.

• 50s on send-offs from 1:10 down to 45 seconds: 3,300 m, 1 h 5 min
• Pull 200s with shark-fin drill or backstroke, free and IM 100s: 3,700 m, 1 h 20 min
• Swim/pull/kick ladder, build 75s, stroke-count 50s, fast 25s: 3,450 m, 1 h 15 min
• IM kick with a fast 25, kick/swim 150s, fast/easy 400: 3,050 m, 1 h 10 min
• Kick/swim/build 100s, IM drill, building 100s, timed 25s: 3,550 m, 1 h 20 min