Thursday's Morning Long Distance Swim Session

Warm Up:
5 x 100m (75m Free, 25m Fist)

Main Set:
5 x 300m (the 'easy' is to be an easy pace as there are no rest periods in this set)
#1 150m easy/150m hard aerobic pace
#2 100m easy/200m hard aerobic pace 
#3 50m easy/250m hard aerobic pace

#4 100m easy/200m hard aerobic pace 
#5  150m easy/150m hard aerobic pace 

4 x 150m (the 'hard' effort in this set is to be about 80-90%)

#1 50m easy/100 hard (with pull)

#2 100m easy/50 hard (with pull)

#3 50m easy/100 hard (free - no equipment)

#4 100m easy/50 hard (free - no equipment)

Warm Down:
4 x 100m (25m back/75m free)


Total: 3000m