Coached Workout

Nice of Kandis to tell us we were only doing the first hour of the earlier workout, thanks.  Just kidding it was a maximum workout, and those early swimmers are the drones, plodding their way through the prescribed meters.  We, the elite/competition group(ha), are only allotted 1 hour, and that is perfect.   Sooo.,

0622

800 mixer

4x100 free on 1:40
80-90%
hold pace 1:22-1:28

800 free
same pace
12:20

4x100 free on 1:40
repeat above
held 1:28

200 warm down

2600 meters