Monday is distance day!
300 free warm-up with paddles
100 breast kick
50 dolphin kick
4x50 free on 1:00
500 free on 6:15
400 free on 5:00
300 free on 3:45
200 free on 2:30
100 free on 1:15
1 minute rest
100 free on 1:20
200 free on 2:40
300 free on 4:00
400 free on 5:20
500 free on 6:40
4x25 cool-down
In the first half of the workout I didn't really make much after the first 500 (which I got a whopping 3 seconds of rest on!), so I cut some 50s so I would make it. That was a pretty quick pace to maintain. I made the stuff in the second half, but it was painful.
Stayed in the pool again:
2x
{
2x100 breast kick
4x50 breast pull with paddles and pull buoy
}
4x100 fly
4x100 back
4x100 breast
4x100 free
100 cool-down
Total yardage: 6250