Swim

• 1h 15m
• 3600.00 yards
• 02m 04s /100 yards

10 minute warm up
8 x 25 Z2… first half of the lap is with a closed fist, the second half of the lap is with an open hand. Focus on using your forearm as a "paddle" in the catch part of your stroke to push water towards your feet!
1 x 300 weakside breathing. If weakside feels strange to you, you need to do more of it because you have an imbalanced stroke! Lower lanes do a 150.
100-200-300-400-500-400-300-200-100. Do each one with a "pyramid" effort… meaning start at low Z2 and build to Z4 in the middle then slow down to Z2 by the end. Most of you will overdo this… I know you!! :-) You should only be at Z4 for roughly 20% of the total distance. And Z4 is not all out.
Allow yourself 10 minutes to warm down- cut the previous set short to accomplish this.