Flying Gurnard
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
12 x 75 @ :10 rest
—>3 free, 3 kick no board, 3 back/breast/free, 3 breathe every 5
900
Set 1
2x through:
3 x 250 @ b—> descend 1-3
2 x 250 @ b +30—> very strong
—>Swam as 100, 50, 50, 50 w/ :10 rest between swims
2500
Set 2
800 pull negative split
Warm Down
100 free/100 back
Total: 4,400