12th November - Swim

Endurance 1 workout from book

w/up
200m
2 x 200m [50m free, 100m pull, 50m free] (:20RI)

Main Set A
400, 300, 200, 100 MOD (:20RI)- 6:34, 5:06, 3:25, 1:39
300, 200, 100 N/S (:25RI) - 5:03, 3:22, 1:40
200 Fast 3:16
(:30RI)
100 Fast 1:36
(:30RI)
4 x 150m pull - 2:38, 2:41, 2:32, 2:34

c/d
100m

Total distance = 3200m

Felt good although need to concentrate throughout as kept drifting off and finding my effort drop