Workout for April 5, 2028

Warmup:

600 Choice

[600]

Drill Set:

3×100 kick-scull-drill-swim

4×50 drill-swim

4×25 Build

[600/1200]

Main Set:

Part I: 3 sets of 4×50; 100 easy after each set of 4×50

4×50 arms= 80% effort, legs=100% @ c+ 1/2 c (e.g. if c=1:00, the interval is 1:30. If c=:40, the interval is :60)

4×50 arms = 100% effort, legs = 80% effort @ c + 1/2c

4×50 FAST @ c+ 1/2c

[900/2100]

Dessert:

8×25 FAST kick

6×50 odd: c+5, even: c+10

100s pulling: alternate breathe @ 10

[500+/2600+]

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