Bull Shark
Don't forget to reference these helpful links as needed: Basics page, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 swim
300 kick
4 x 50 build @ :50
(800)
Set 1
4 x 100 @ b +15
#1: 25 sprint, 75 moderate
#2: 25 mod, 25 sprint, 50 mod
#3: 50 mod, 25 sprint, 25 mod
#4: 75 mod, 25 sprint
(400)
Main Set 1
800 @ b -40 (averaging 100s @ b-5)
600 @ b -30
400 @ b -20
200 @ b -10
(2000)
Set 3
8 x 50 EZ backstroke @ 1:00
Single arm down (alt R/L by 50), swim back
Main Set 2
8 x 200 free
#1-2 @ b
#3-4 @ b -10
#5-6 @ b -15
#7-8 @ b -20
Goal is to just make the base
Warm Down
4 x 100 easy @ 2:00
Total: 5,600