Atlantic Bluefin Tuna
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up
600 choice
Set 1
4×75 (50 drill/25 swim)
-->Odds: Drill is Single Arm Drill
-->Evens: Drill is Rhythm Drill
3×75 (50 kick/25 swim)
2×75 decreasing stroke count on each 25
1×75 building by 25s
-->Maintain that nice long stroke length, but pick up your tempo.
(750)
Set 2 (Main Set)
1×800, moderate steady pace @ b
8×50 @ b +5, faster pace than 800
1×400 at the pace of your 50s
(1600)
Set 3:
5×100
-->#1 easy swim
-->#2 50 kick, build/50 easy swim
-->#3 25 easy swim/50 kick, build/25 easy swim
-->#4 50 easy swim/50 kick, build
-->#5 easy swim
(500)
Warm Down
150 easy choice
Total: 3,600