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SWIM BETWEEN L2 AND L3 (L2: short conversations are still comfortable; L3: only 1- to 2-word sentences are possible). This is an 8-part workout: (1) 200 warmup. (2) 200 kick (10 kicks above water, 10 kicks below surface). (3) 200 drill: 10 strokes R arm only; 10 strokes L arm only. (4) 200 free pull; minimum strokes per length. (5) 200 free: swim for efficiency. (6) 200 (25 fast, 25 easy). (7) 200 free, all fast. (8) 3 x 150 (A Group) or 3 x 200 (E and P groups), all steady; hold the same time for all 3 reps. After you finish the swim: all groups (A, E, P): bike 75' at L1 (L1: warm-up pace, talking is easy) -- ride to the donut shop!
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Shopping:
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