Wed/Thurs and Fri/Sat workouts

Apologies for not posting this yesterday, both lisa and i forgot... from now on we;ll post three workouts at the start of every week so this does not happen again.

For the month we are doing one distance set, one fast/speed set and one recovery/drill set, if you are not racing or just want to maintain fitness then try doing half the main set for the distance workout if you feel it's too much, or bring your effort level down to 80-90 percent on the fast intervals...

Wed/Thurs
WU:
5x100
swim, pull, kick, swim, pull

stroke set:
30sec between sets

4x75 :15 sec
25back kick/25back stroke/25swim
4x75 :15 sec
506kick layout/25 swim
4x75 :15sec
descend 1-4
4x75 :15 sec
pull

main set:
3x200m :30sec
1. 1006kick layout/100swim
2. 200 neg split
3. 200pull

cooldown:
200m choice


Friday/Saturday:

WU:
300swim
100kick
200pull
4x75- 25fast/25DPS/25fast

Main Set:
-descend your pace as the intervals get shorter
-if you are doing ironman this is a good set to go through twice, pull the second set if you have too...

500m :1min
400m :45sec
300m :30sec
200m :20sec
100m

C/D:
2x50back/50free