Oh, I’m having a hard time coming up with pull workouts. So, today, it’s broken 200s and 300s. I’ve explained what that means under the main set heading. I had quite a bit of rest at the end of each, but it was purposefully built in. Honestly, I should have done Set 1 on 3:10s instead of 3:20s. I had too much rest. (I hear some of you crying there’s no such thing as too much rest. LOL I hear you, Martin!)
I considered doing a short 4 x 25 set at the end, but there really wasn’t time, so I just cruised a 300.
Remember, these workouts can be lifted as they are or altered as needed.
By the way, I split the lane again, which was . . . okay, but the person had fins on and relied heavily on them. The water was very choppy at times. (Sigh)
55-minute swim workout, another pull Tuesday
500 warmup (~7:10 min)
Warmup set 2x (600 yds, 10 min)
2 x 100 on 1:40
2 x 50 on :50
Main set (1900 yds, 30:45 min)
All of these sets are broken. In the first round of set 1, you would rest :05 between the 50 and 150. You still must make the interval. In the second round, you would rest :05 between the 50 and the 100 and the 100 and the 50. And so on.
Set 1 (600 yds, 10 min)
3 x 200 broken on 3:20
1: 50/150
2: 50/100/50
3: 150/50
Set 2 (900, 14:15 min)
3 x 300 broken on 4:45
1: 75/150/75
2: 75/75/150
3: 150/75/75
Set 3 (400, 6:30 min)
1 x 400 broken on 6:30
25/50/75/100/75/50/25
300 warm down
Total yards: 3300