10000 YARD WORKOUT - 2008

Here's a 10,000 yard workout we did on a Carpinteria Friday evening workout (5-8 pm). The number between the ## is the running total yardage.

-300 swim / 200 kick / 300 pull WARM-UP
##800 yds##
-8x100 – alternate 100 free / 100 IM or choice (moderate interval)
##1600 yds##
-2x600 – 250 build-up / 100 kick / 250 build-down (1 min rest between)
##2800 yds##
-6x150 – choice / alternate 150 fast & 150 easy (20 sec rest between each)
##3700 yds##
-4x200 – free/pull (moderate interval)
##4500 yds##
-300 kick/choice
##4800 yds##
-2x500 – swim/free/build-up (broken 200-100-100-50-50) 10 sec between each
##5800 yds##
-20x50 – swim/free or choice (moderate to fast interval)
##6800 yds ##
-4x300 – swim or pull (last 100 of each 300 is sprint)
##8000 yds##
-4x100 – swim/choice (last length of each swim is sprint)
##8400 yds##
-8x50 – swim/choice (10 sec rest between)
##8800 yds##
-4x50 – kick/choice (10 sec rest between)
##9000 yds##
-16x25 – swim/choice (10 sec rest between)
##9400 yds##
-12x25 – kick/choice (10 sec rest between)
##9700 yds##
-300 COOL DOWN
##10000 TOTAL YARDS!##