I guess since not too many people are really posting thier own workouts, I may as well.. Keep in mind that our altitutde in Highlands Ranch is about 5900 ft. and the water temp is always just a little too warm.. We workout from 5:30AM to 7:00AM
500 Choice
3 X 200 @ 3:00/2:50/2:40
2 X 300 @ 4:00
5 X 500 on 7:00
#1 - 70-75% effort
#2 - 80-85% effort
#3,4,5 - 100% effort
3 - swim, 4 - Pull, 5 - Paddles & Fins
or
10 X 250 on 3:45
Same progression as 5 X 500 set..
3X
3 X 100 IM or Stroke @ 1:30 or 1:40
2 X 25 Sprint on 1:00
Obviously, this was our distance day..
I did the 500's (dumb!) and went 5:50, 5:40, 5:28, 5:27, 5:02, so I was pretty pleased with the times, but did I pay for it later the next workout.. Very tired!
Rob Nasser
