Lynette's One Hour Postal training workout

Got in early and swam this warm up set:

     3 x 600's (200 free, 100 back)

Then Lynette had Jeff and I swim the following:

Warmup: 300 free, 100 kick on back, 200 IM

Drill: 8 x 25's breakout free - fast first half, slow to wall on :30

Main Set: (2,100)
     25/50/25
     50/75/50
    75/100/75
  100/125/100
  125/150/125
  100/125/100
   75/100/75
    50/75/50
    25/50/25

Only rest :05 between each subset, :15 rest after each main set.  Outside legs are moderate, inside are HARD.

Cooldown:

200 kick, 200 IM, 200 free, 100 back

5,300 yards total

Man that main set was tough, the rest interval kept my heart rate up the whole time.  My arms were burning and I was struggling, but I kept to the rest interval and made it.  Victory.