4400 Yards Baby!!

I swam 4400 YARDS!!!!!!! OMG! 2.5 miles baby! It was hard and felt so freaking fantastic! And I did it with a 2:16 pace which I am very proud of!!!! This is a great day ya'll!! Seriously near tears!! And the pool was so busy! I didn't care! I let out a big whoop and proceeded to tell the swimmer in the next lane all about it! Lol! I have no shame! Ha! Here is the workout I did!

 

Swim Workout:

100 easy free

200 fins ↑ broken arrow ↓ freestyle

200 pull buoy as 4 x (12 ½ scull + 12 ½ doggy paddle + 25 freestyle)

 

Main set

Part 1

4 x 100 freestyle 3" slower than Tpace (5")

400 maintain same pace as above

Part 2

4 x 100 freestyle 2" slower than Tpace (10")

500 maintain same pace as above

Part 3

4 x 100 freestyle 1" slower than Tpace (15")

600 maintain same pace as above

Part 4

4 x 100 TPace (20")

1 x 800 maintain same pace as above

 

Tip

This is a really good range to operate in for good aerobic development, but be warned – it is tough!