Pool Swimming

Another class with KR of Absolute Endurance! More stroke improvement and pacing (although using the clock is not new to me.)

Warm-up:
200m easy
200m drill, 3secs drill / zipper drill
200m, 25m fast/easy
4x 25m hypoxic (no breathing): breathed 3 times, then 2, 2, 2

400m fast pace: 7:41 (3secs slower than a fall TT)
2x 200m adding up faster than 400: 3:45 / 3:55
4x 100m faster again: 1:48 / 1:52 / 1:53 / 1:53
3x 50m faster (should be 8x): 0:49 / 0:50 / 0:51
(30secs between reps, 1min between sets)

50m easy

--Distance: 2,100m
--Duration: 65mins