Back in April when I was swimming with the Chico Master’s Swim Team, Coach Deb had us do a really fun workout. When I got home I wrote it down to the best of my recollection. I made a couple of minor changes. Since then, I’ve given the workout to several of the athletes I coach, who’ve commented how much they like it. Enjoy!
WU :20 rest after each (900)
300 as 50 FR, 25 other stroke or K
200 P w/ Paddles
100 Paddles, no pull buoy
4 x 25 FR Fast with best form
4 x 50 FR Fast w/ best form
MS (1650)
8 x 50 :20 Descend 1-4 and 5-8
6 x 75 :30 - Hard effort
4 x 100 :20
- Odds P, easy to moderate
- Evens FR ~ Moderately Hard
2 x 125 :30 - 25's as FR, BK, FR, BR, FR *if you don't know BK or BR, swim FR by 25's as easy/hard/easy/hard/easy
150 P :30 - easy to moderate
CD
200 EZ
Total: 2750