Due to computer difficulties, I started jotting down my workouts on the backs of junk mail envelopes. Oh, stubby pencil! For some reason all I wrote for this workout was the time and the number 8.

As a morning workout, I will presume it was meant to be a good sign! Sure......

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Warm-up, 5 minutes

8 x 25s, alternate between black line free and fist free, by 25s. Rest :10.

Intermediate:

1 x 200 Fartlech drill/speedplay

1 x 400 steady pace, rest 1:00
1 x 100 long glide free, rest :30

4 x 100s, 75% effort, rest :15
1 x 100 long glide free, rest :30

8 x 50s, alternate one easy/one fast by 50s, rest :15 between each.
1 x 100 long glide free.

4 x 50s easy free, breathing at least every 3, 4 or 5 strokes. Rest :15.

Warm-down with bobs

Total distance:
1900+