For those interested, I'm swimming at Aquatic Park on Sunday at 9:00 am. If you are interested drop me a line and let me know you're coming.
This weeks workout
Sprint
Warm-up 6x50 25 drill, 25 swim
3 x 200
#1 temp0
#2 build
#3 50 hard, 100 tempo, 50 hard
6 x 25 quality, all sprint with a long recovery
100 - 200 warm down
Olympic
warm-up 10x 50 25 drill, 25 swim
3 x 300
#1 temp0
#2 build by 100 last 100 should be 85- 90% effort
#3 Hard
4 x 100 maintain best average
1 x 500 free tempo
warm down
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