I plan to do this workout Thursday morning at 6AM at the MCAC if anyone is interested.This is the long course version of a workout my buddy came across. I threw in some stroke work just for a little extra pizzazz!
400 swim to loosen
3 x200 with fins as (50 drill, 100 swim, 50 kick) :15 secs rest
Broken 1500 as:
4 x200 (on 1:35 base (3:10) or :15 rest)
3 x150 (on 1:30 base (2:15) or :10 rest)
2 x100 (on 1:25 base or :05 rest)
1 x50 fast!
-25 drill/25 swim (or 50 drill 50 swim if you are feeling adventurous) , 2 of each stroke (ie, 2 fly, 2 back, 2 breast, 2 free)
4 x300 start with paddles, buoy and band on 4:45 or :15 rest
- drop a piece of equipment after each 300 so the last 300 is swim
200-300 to loosen
Oh yeah, tomorrow is Valentine's Day. If you want to show me how much you love me you will get me this bike. Thanks! Free shipping - I can't wait!