Swim Set 26/10/201

W/U - 200m IM (Butterfly Backstroke Breaststroke Frontcrawl)
         - 100m Kick with float
         - 100m arms (pull buoy)
                                                                         Subtotal 400m

Sprint Set - 200m sprint leading into 800m steady swim
                - 3 x 100m sprint followed by 500m smooth (Repeat)
                - 15 x 50m ; Sprint x3 50s, Smooth x2 with 15 sec rest between each
                - 10 x 25m sprints with 15 sec rest between each.
                                                       
                                                                       Subtotal 4000m

W/D - 300m swim slow, IM

                                                                       Total 4300m



The skeleton of this session was taken from an online article from Triathlete Europe Magazine. It focuses on going fast like in a race then settling into a race pace for long distance. I found this session tough so take it easy on the warm up and recovery (smooth) parts.  Time in water approx 1.30 - 2 hours