This set will push your aerobic training to the limit. My coach Murray Stephens gave it to me; and I’ve given it to my athletes in return!
500 {50 Swim + 50 Kick}
6×150 Back-Breast-Free (210)
1×200 Free (230)
5×200 IM (250)
1×400 Free (5)
4×300 Back-Breast-Free (415)
1×600 Free (730)
3×400 IM (540)
1×800 Free (10)
2×600 Free IM (830)
1×100 Free (1230)
1×800 IM (1120)
200 easy
WORKOUT TOTAL: 10,000
Additional Comments:
Work the IMs all the way through the set, putting more into it as you approach the 800 IM at the end. The Freestyle interval is tough enough to keep you moving…and it stays consistent through the set, so if you stay consistent with your pace you’ll earn more rest as you go. Done well, you shouldn’t be able to do much else for the next 36 hours!
This free workout was provided by T2 Aquatics head coach Paul Yetter.
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