Here's is a copy of todays workout. Keep in mind my focus is Florida Ironman in November. This set's the distance, the intensity and the order of the workout. My secondary focus is racing Xterra offroad Tri's which is a 800 meter swim.
Warm-up: 800 meter swim at a 1:36 per 100. This is a steady tempo and covers my Xterra training500 - kick w/fins & broad500 - paddles & buoy Main set:4x 50's at :45sec w/ 15sec rest2x 100 at 1:30 w/ 30sec rest1x 200 at 3:00 w/ 30sec rest2x 100 at 1:30 w/ 30sec rest4x 50's at :45sec w/ 15sec rest Cool down:2x 50 - breast stroke 25 & back stroke 2550 - kick board no fins50 - bouy no paddles50 - finger tip drag swim100 - catch up swim
Pull Set: 200 pull on base 4 x 100 pull on base 200 pull on base
Main Set: 4 x 100 moderate pace on base +5 seconds 100 fast 2:00 rest 4 x 100 moderate pace on base +5 seconds 2 x 50 fast (15 sec between each 50) 2:00 rest 4 x 100 moderate pace on base +5 seconds 4 x 25 fast (10 sec between each 25)