Pycnogonid Sea Spider
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
200 swim your choice
Set 1
8 x 50 —> 25 normal swim, 25 head up @ :15 rest
(400)
Set 2
2 x 250 @ b +10
#1: 25 breathing every 6, 50 breathing every 5, 75 breathing every 4, 100 breathing every 3
#2: Breathing every 4—>ALWAYS BREATH TO THE SAME SIDE OF THE POOL (so half of the laps will be breathing to your dominant side, the other half to your weaker side)
(500)
Set 3
8 x 50 @ b +10—> sighting every 3rd or 4th stroke (pick a spot at the end of each length of the pool, when you sight make sure you see that object before you put your face back in the water)
(400)
Set 4
2 x 150 freestyle @ :15 rest—> every 6th stroke take 2 strokes of breaststroke (to get used to switching back and forth between free and breast)
(300)
Warm Down
200 easy
Total: 2,000