Giant Kelp
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 free, 100 scull, 200 free, 100 scull, 100 free, 100 scull
(900)
Set 1
2 x 300 @ b +20 —> 50 kick, 100 drill, 150 swim)
(600)
Set 2
4 x 200 negative split and descend by 200 @ b
200 FAST @ b +15
3 x 200 negative split and descend @ b
300 FAST @ b +15
2 x 200 negative split and descend @ b
400 FAST @ b +15
200 negative split and descend @ b
500 FAST
(3400)
Warm Down
200 easy
4 x 50 —> no breath down, easy back @ 1:15
TOTAL: 5,300