Terrible Claw Lobster
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Remember on stroke workouts to adjust bases as needed depending on your ability level. The bases should be challenging but doable.
Warm Up
400 choice
12 x 50 @ 10 seconds rest
—>3 swim/1 kick, 2 swim/2 kick, 1 swim/3 kick
1000
Set 1
2x through:
200 free @ b+10
6 x 50 stroke @ b+15
200 free @ b+10
3 x 100 stroke @ b+20
1000
Set 2
8 x 100 kick
—> 2 @ kb+10, 2 @ kb+5, 2 @ kb, 2 @ kb-5
16 x 25 @ :30 (or a comfortable 25 base)
—>4x though: underwater, half sprint half easy, underwater, half easy half sprint
1200
Set 3
200 free @ b+10
4 x 50 stroke @ b +10 (or b +15 for breast)
200 free @ b +10
2 x 100 stroke @ b +20 (or b +30 for breast)
800
Warm Down
100 easy
TOTAL: 4,100