Gulper Eel
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up
300 swim
4 x 100 50 back/50 free @ :15 rest
100 free easy
(800)
Main Set
4x through:
20 x 50 @ b +15
1 - 15 fast fly/35 smooth free
1 - strong back
2 – 25 fast fly/25 smooth free
1 – strong back
3 – 35 fast fly/15 smooth free
1 – strong back
4 – 50 fast fly
1 – strong back
5 – 50 fast fly, no breath last 10 yds/m
1 – strong back
(4000)
Set 2:
8 x 50 @ b +30 – no breath down, easy swim back
(400)
Warm down:
200 easy
Total: 5,400