Here is the workout I did this morning:
Focus: Stroke efficiency
Start by configuring to show your last interval SWOLF, and you average SWOLF for the workout. Take a look and try to get your SWOLF score down in the lower thirties.
400 free easy warmup
4 x 100's kick with fins (alternate fronUbacklflutter/dolphin)
8 x 50's breath left side odd, breathe right side even on 1:00
800 free@ 80% (capture your swolf for that interval)
200 free@ 90 % (capture your swolf for that interval, it should be fairly close to your 800).
Put on some paddles
600 pull@ 85% (your swolf score should drop by at least 3 points)
400 finger paddles @ 80% (You should have an pretty good swolf average established. Try to maintain the average for this interval)
200 PT paddles (You swolf score will definitely suffer here. Don't worry about it. But don't give up. Make those forearms kick in)
8 x 50's kick no fins on 1:15
6 x 75's back/free/back by 25 on 1:40
1500 yards freestyle. Focus on a good anchor and kicking strong.
Drills: 8 x 50's alternate between face down sculling/finger tip drag/touch and pull/backstroke
6,150 yards total - Nice work! Upload your workouts to Garmin when you get chance.
I had to get out of the pool to get to work so I skipped the warm down portion. So far this has been my favorite workout this year. Probably because I got to swim with Gord's and I was being pushed by him while he was in the water.