Spinner Shark
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
4 x 200 (150 free, 50 stroke)--swam as an 800, straight through
800
Set 1
8 x 150 swim @ b +15 swum as:
-2 free breathing 3/5/7 by 50
-2 free/head-up free/free by 50
-2 free/fly/free by 50
-2 free/back/free by 50
1200
8 x 50 @ 1:00
-2 drill (your choice)
-2 DPS
-2 drill
-2 build to FAST
400
Set 2 (Main Set)
30 x 100 free swim @ b +20
- 10 @ max HR -30 (so if max HR is 180, target is 150)
- 10 @ max HR -20
-10 @ max HR -10
3000
Set 3 (Recovery)
2x through:
3 x 100 free @ b +10
4 x 50 free @ b +5
1000
Set 4 (Drills)
With fins:
3 x 200 (kick/scull/drill/swim by 50) @ :15 rest
4 x 50 swim --25 BLAST, 20 easy @ 1:00
800
Warm Down
200 easy
Total: 7,400