Site:
http://www.whitneyinchicago.wordpress.com
Miles:
3544 total / 965 in 2014
Goal:

Losing 15 Lbs; PR at Door County Half and Chicago Tri; Maybe a Metric or Century thrown in for good measure.

Whitney Schmidt swam: This was the planned ...

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  • 1 miles
  • 01:00 time
  • 88:00 pace
  • 521 calories
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  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Friday Interval Swim 1200 yd 01:00 88:00 pace

This was the planned workout that I mainly accomplished. Gave myself a little bit longer breaks on the intervals but stuck with the distances. The last 6 sprint 25s were pretty fun! Surprisingly tired after this workout and I could feel it in my legs on my quick run in the rain Saturday morning.

Warmup with 10 minutes of easy swimming and position drills, focusing on the ones that you're struggling with the most.
After the warmup, swim the following sets:
3 X 150 at Zone 2 (20 sec rest)
2 X 75 at Zone 4a (30 sec rest)
3 X 50 at Zone 4b (40 sec rest)
6 X 25 at Zone 5 (40 sec rest)
Cool Down with 5-10 minutes of easy pulling and/or drills.