Was out the door in 10 minutes and on my way. I wrote up this workout last night:
- CSS Test -
400 timed swim (5:55)
Recover Set: 300 drill, 200 free, 4 x 75's free on 1:15
200 timed swim (2:48)
Chad's CSS time calculated to: 1:33
Used that time to figure the intervals for the rest of the workout:
1800 - 3 x 600's CSS + 6 (10 minutes)
1600 - 4 x 400's CSS + 5 (6:30)
I didn't swim the CSS test, but did the recovery set with him as well as the warmup and modified red mist stuff afterwards. I ended up swimming a total of 5,350 yards
But this workout completed entirely comes to 6,000 yards which is what Chad did.
Nice work! First decent workout I've done in over 2 months. I'm excited to watch Chad's speed and power improve. He's gonna totally be ready for next September, but the next big thing is his EC qualifier in mid September. That itself is gonna be epic!