Flapjack Octopus
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
When doing this set go directly from one part of the set into the next unless additional rest is noted.
4 x 25 freestyle @ :15 rest
8 x 50 kick @ :20 rest
4 x 25 freestyle @ :15 rest
1:00 rest
4 x 25 freestyle @ :15 rest
6 x 100 free @ :30 rest, odds easy, evens fast (so alternate between fast and easy)
4 x 25 warm down @ :15 rest
TOTAL: 1,400
Workout via