Warm-up – 1,500 yds
2 X 300 on 4:30
3 X 200 on 3:00
6 X 50 desc 1-3 on :45
Main Set – 5,000 yds
5 X 100 on 1:25
100 rotisserie drill
5 X 200 on 3:00
100 kick
4 X 300 on 4:30
100 rotisserie drill
2 X 400 pull
100 kick
2 X 500 pull
100 rotisserie drill
8 X 50 on :50
100 easy choice
200 easy swim
2 X 300 alternating drills
100 choice
Main Set – 2,000 yds
200 choice @:10 rest
2 X 100 on 1:30
4 X 50 kick on :45
2 X 100 on 1:30
4 X 50 on :45 descend #1-5
200 IM @B+30
2 X 100 on 1:30
4 X 50 on :45
2 X 100 on 1:30
4 X 50 @:10 rest – stroke of choice
At this point I was really low on energy and my lats were fried! Borderline over-training so I stopped at this point.
Total: 10,000 yards in 3:00
At this point I was really low on energy and my lats were fried! Borderline over-training so I stopped at this point.
Total: 10,000 yards in 3:00
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