I know I am working hard when my legs and hands start to tingle. I really enjoyed Jamie's workout today. I like Saturday practices because they are not too early and they are 1 1/2 hours, so I can get more yards. I am up to 9,900 yards this week! Pretty good for me. Here is the workout:
400 warm up
16x25 IM Drill (five of each except one of free)
Main Set: (I did about 200 easy in here too broken up after the fast free 100's)
*4x100 Free @1:20 (I held about 1:12-1:14)
4x50 Rolling IM @:50
*3x100 Free @1:25 (I held about 1:11-1:12)
1x200 50 Stroke/50 Free @1:40
*2x100 Free @1:30 (1:07 & 1:06)
1x100 IM Fast (1:14)
*1x100 Free Fast (1:04)
*My base pace was 1:20 you can choose one that works for you, then add 5 sec. each round but swim faster as you get more rest)
200 Easy
3x300 pull descend
4x50 kick
200 cool down
4,000 yards total
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