Thursday Workout

Gonna try to post a workout every Thursday, we'll see how it goes. This week it's a middle distance base aerobic set that's one of my favorites.
Warm Up:
500 Choice
4x150 Drill/Kick/Swim @ r:25
3x100 descend on 1:30

Set:
8x125 cruise @ 1:45/1:50/1:55
200 DAB/Back recovery

6x125 alternating 50 free build/75 stroke fast @ 1:45/1:50/1:55
200 DAB/Back recovery

4x125 75 cruise free, rest 5 seconds, 50 free sprint for time

The goal of the set is to slowly wear the swimmer down aerobically until they get to the last 4x125. The times for the 50s should be the same or descending, and the fastest one should be 1-1.5 seconds off your race time. It's a great way to see where you are aerobically, and it's not super difficult. (Obviously you can play around with the intervals if 1:45 is giving you too much rest.)

That's it for today.
Until next time, keep swimming.