The Pool Sessions #180

Check out the Guide to the Pool Sessions for help deciphering and using this session!

For more context on this session check out the weeks focus HERE.

Notes: Endurance Week - Amber Set

My Swim (4500m)

Warm Up (1300)

400 Choice

4x100 Descend @1:50

4x50 Kick @1:10

2x50 Choice Build @60

200 Pull breathing every 5 strokes

Sub Set (1000)

4x50 as 25 BR Pull 25 FS Pull @60

4x50 2K1P @1:10

4x50 BR Arms Dolphin Legs @1:10

4x50 BR Build @1:10

200 BR Long Pause ~ work on rhythm

Main Set (2000)

800 FS Pull Paddles ~ rotation

2x

200 FS Single Arm By Side Paddle Fins ~ smooth @3:30

200 25 Scull Kick 25 Swim @3:40

4x50 FS Build @60

Cool Down (200)

200 Choice EZ

Suggested @2:00 per 100 Pace (2500m)

Warm Up (600)

200 Choice

2x100 @2:15

2x50 Kick @1:30

100 Pull breathing every 5 strokes

Sub Set (500)

2x50 as 25 BR Pull 25 FS Pull @1:30

2x50 2K1P @1:30

2x50 BR Arms Dolphin Legs @1:30

2x50 BR Build @1:30

100 BR Long Pause ~ work on rhythm

Main Set (1200)

400 FS Pull Paddles ~ rotation

2x

100 FS Single Arm By Side Paddle Fins ~ smooth @2:30

100 25 Scull Kick 25 Swim @2:30

4x50 FS Build @1:10

Cool Down (200)

200 EZ

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