A$$ Kicker

How 'bout one- water style???

Here ya go!!

I'm preparing for the 800 meter free Friday, Dec 18th at Boston University.
Too many of us swim THE SAME SPEED, especially if you tend to swim workouts on your own. This is a perfect set to get you to really focus in on changing that nasty habit.

TIME TO GET OUTTA THAT SAME SPEED RUT!!!

Note that you get some good rest after the toughest interval so MAKE IT CHALLENGING.
If done correctly, you will easily be able to distinguish between the FAST,CRUISE and your EZ recovery sections. Throw in a 1700 warm up and an ez 300 cool down (about 3600 total) and you will deserve that extra breakfast or lunch today. :-)

Main set
100 (50 fast - 50 cruise) on 1:45
100 (25 cruise - 75 fast) on 1:35
100 (50 cruise - 50 fast) on 1:45
100 all cruise on 1:55
100 all fast on 1:15
2 x 25 ez on :40
100 (75 fast - 25 cruise) on 1:35
100 (25 cruise - 75 fast) on 1:35
100 cruise on 1:55
100 all fast on 1:15
100 fastest one so far on 1:10 (ouch..I only held a 1:20 on this one)
2 x 25 ez
100 cruise on 1:55
100 fast on 1:20
100 all cruise on 1:55
100 fast on 1:15
100 cruise on 1:55