Aerobic set again today, before the speed stuff begins again on Friday.
Warm up
4×100m (50m free, 50m back) on 15sec rest
2×200m (25m drill, 25 swim, 25m scull, 25m swim, 100m swim) on 15sec rest
8×50m (15m no breather, 35m swim) on 10sec rest
Main set
6×400m aerobic swim on 15sec rest
(timings were 7:04-7:08)
Cool down
3×4x50m (15m underwater kick, 35m swim, 15m sprint, 35m swim, 10sec kick against wall, 15m sprint, 35m swim, 15m no breather, 35m swim)
200m cool down (well I didn’t do this cos I had to cycle to work)
Total = 4.2k