Michael Phelps and star Italian swimmer Massimiliano Rosolino's ROMA 09 Holiday
FitSugar / Fit For August: Must Haves

4x4x4x4x4 Workout

Today's workout was pretty easy to do.  The intervals were manageable and everything was easy to remember as the whole workout was based on 400.

Warm Up

400 Swim

400 Reverse IM 50 kick/ 50 drill  (i actually started the 400 then we held up for the coach then my lane restarted this 400 so I did a 500 total)

400 IM 50 Drill / 50 Swim  (1300)

Main Set:

2x200's on 2:35

400 Pull on 5:15

4x100's 1:20 descend

400 Swim 200 Swim / 200 Race Strategy 5:15

8x50's on 45 Odds build / Evens Sprint

400 Swim on 5:15

8x25's (was 16 but we ran out of time)(2600/3900)

Not bad of a workout.  We did have an occasional 15 secs extra rest in the main set in between some of the faster groups like the 200/100/50's.  I got to admit I was feeling pretty good in the water today.  First time in a bit.  During the 50's I was struggling as my shoulder was acting up but by the 400 I was back on pace.  I just like middle distance sets of 400's.  It's get on a pace and just stick with it.  Which is pretty easy to do.  As for the 4x100's my first two just felt horrible.  By the third one I was getting some tempo and the fourth was a breeze.  These 100's were descend and my first two did 1:11's the third was a 1:09 and the fourth was a 1:05.  Not mind altering fast times but at least I'm not lingering in the teen's for all of them as I was just a few weeks ago.

MTD Yardage:  29,050

YTD Yardage:  381,475
YTD LCM 5,000



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