swim workout 4/21: straight 100s

Thanks Will!

GOLD

WARMUP

300 free

1 x 100 @ 130 Mile Pace
1 x 100 @ 1:40 Easy
2 x 100 @ 1:30 Mile Pace
1 x 100 @ 1:40 Easy
3 x 100 @ 1:30 Mile Pace
1 x 100 @ 1:40 Easy
4 x 100 @ 1:30 Mile Pace
1 x 100 @ 1:40 Easy
4 x 100 @ 1:35 faster
1 x 100 @1:40 Easy

3 x 100 @ 1:35 faster
1 x 100 @1:40 Easy
2 x 100 @ 1:35 faster
1 x 100 @1:40 Easy
1 x 100 @ 1:35 faster
1 x 100 @1:40 Easy

COOLDOWN: 200 free

	3300 YARDS

 

SILVER

WARMUP

300 free

1 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy
2 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy
3 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy
4 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy

3 x 100 @ 1:50 faster
1 x 100 @1:55 Easy
2 x 100 @ 1:50 faster

COOLDOWN: 200 free

	2500 YARDS

 

BRONZE

WARMUP

300 free

1 x 100 @ 2:00 Mile Pace
1 x 100 @ 2:10 Easy
2 x 100 @ 2:00 Mile Pace
1 x 100 @ 2:10 Easy
3 x 100 @ 2:00 Mile Pace
1 x 100 @ 2:10 Easy

3 x 100 @ 2:05 faster
1 x 100 @ 2:10 Easy
2 x 100 @ 2:05 faster

COOLDOWN: 200 free

	2000 YARDS