First day going to swim from Pasir Ris, a 20k ride. Was all hot and sweaty by the time I got there (and 10 minutes late), and the tired legs after yesterday’s track sesh certainly wasn’t helped by intervals with fins!
Warm up
4×100m (50m free, 50m back) on 15sec rest
4×100m (25m scull, 25m swim, 25m drill, 25m swim) on 15sec rest
4×50m (15m kick fast, 35m kick moderate) on 10sec rest
4×50 (15m no breather, 35m swim) on 10sec rest
Main set (all with fins)
5×300m on 4.20
5×100m on 1.30
5×300m on 4.20
Cool down
200m easy
Total = 4.9k