James introduced me briefly to the guy who I noticed a couple weeks back who was really fast. His name is Paul Welch. He's a Jamie Patrick lookalike. He swam in lane 3, James in 2 and myself in 1. It was nice cause we all got leave at the same time and push each other. Here's the workout Andy came up with:
300 swim
400 - 8 x 50's - 25 stroke, 25 free
2000 - 2 x (400 pull strong at 1:10 base on 5:00, 100 negative split, 300 pull strong on 1:10 base on 4:00, 200 negative split)
400 - 8 x 50's kick with fins
400 - 2 x 200's 25 spring, 25 easy
100 easy
This workout for me was awesome. I was energized, felt strong and was able to hold the lead on nearly all the sets.
Then stayed after, and did my own thing:
3500 - 7 x 500's odd pull (desc paddle size), even no equipment
500 - 4 x (25 weighted free, 50 sprint), 200 anti paddles
7,600 yards total in 2:15
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