Pool Swimming

Warm-up:
100m easy
100m zipper / catch-up
200m fast / easy
100m kick
100m pull

Main Course:

4x 50m swim
0:50 / 0:50 / 0:50 / 0:50
4x 50m pull
0:55 / 1:00 / 1:05 / 1:00
4x 50m kick
1:20 / 1:23 / 1:22 / 1:21
Remarkably consistent on the straight swims, but definitely a deficit on the kicks. Some people in my lane were faster on pull than swim - not me! Need those legs.

Coach pointed out that I let my gliding arm drop down before the 80% catch-up, so I had to focus on stretching out and keeping it up just below the surface for best hydrodynamics.

2x (
2x 100m on 2:15
1x 100m on 2:00
)
1:50 / 2:00 / 2:05
2:00 / 2:05 / 2:02
I was totally gassed on this double set, could not breathe at all.

200m on 4:30
200m on 4:15
4:15 / 4:12
Suddenly found my breath and started swimming really smoothly. I think I just let myself slow down. But it felt great.

25m hypoxic / 25m sprint
50m easy

--Distance: 2,300m
--Duration: 70mins