After a much needed reduced Sunday workout/Monday off with acupuncture, I'm feeling almost 90%! Had myself worried there for a moment....

Open water swimming is starting soon, so no new pool workouts have posted. I pulled up an older advanced workout which turned out just fine; I did the intermediate version of this a few weeks ago.

No flip turns today: I've decided, like drafting, that I'm only cheating myself on the work out.

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Group Swim #13

Warm-up 5 minutes

3 x 50s easy kick, rest :20
3 x 100s Fartlech with fins, rest :20

2 x 50s regular pace free, Count Your Stroke―the average becomes your base stroke count―rest: 15.
6 x 50s, each 50, add a stroke to your base stroke count. Rest :15.
2 x 50s at your favorite count. Rest :15

9 x 200s, rest :20 between each. (Set an interval for the lane, if possible)
1 thru 3: be speedy on the first 100, then swim easy (positive split)
4 thru 6: be speedy on the middle 100 (even split)
7 thru 9: be speedy on the last 100 (negative split)

100 easy.

Warm-down 100 yds