8
800 pull
800 - 2 x 400's kick with fins
8 x 75's IM fly/back breast by 25 on 1:15
8 x 50's free on :45
8 x 25's free on :25
7
700 pull
700 - 7 x 100's free on 1:30
7 x 75's IM fly/back breast by 25 on 1:15
7 x 50's free on :45
7 x 25's free on :25
6
600 pull
600 - 6 x 100's free on 1:30
6 x 75's IM fly/back breast by 25 on 1:15
6 x 50's free on :45
6 x 25's free on :25
5
500 pull
500 - 5 x 100's free on 1:27.5
5 x 75's IM fly/back breast by 25 on 1:10
5 x 50's free on :45
5 x 25's free on :20
4
400 pull
400 - 400 kick with fins
4 x 75's IM fly/back breast by 25 on 1:10
4 x 50's free on :40
4 x 25's free on :20
3
300 pull
300 - 3 x 100's free on 1:25
3 x 75's IM fly/back breast by 25 on 1:10
3 x 50's free on :40
3 x 25's free on :20
2
200 pull fast (2:15)
200 - 2 x 100's free on 1:20
2 x 75's IM fly/back breast by 25 on 1:10
2 x 50's free on :40
2 x 25's free on :20
1
100 pull fast (got 1:05)
1 x 100 free on 1:15
1 x 75's IM fly/back breast by 25 rest :05
1 x 50's free easy
1 x 25 super easy
Total: 12, 600 yards in 3:55
Wow that workout went by really fast although the actual time was what it expected, just mentally it seemed to flow through really well and I didn't get bored or overwhelmed when doing this type of distance.
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