Friday, July 17 · Build · Week 10
Endurance Swim — 2100m
Swim1.3 mi· 70 min· Z2
The workout
WU: 400m (200 easy + 4×50 drills: catch-up / fingertip drag / side-kick / easy). MAIN: 5×200m at CSS+10s (25s rest). DESCEND SET: 4×100m — each faster: CSS+15s → CSS+10s → CSS+5s → CSS. CD: 300m easy. Total: 2100m.
Targets
200s: CSS+10s = ~1:43/100m. Descend 100s to 1:33/100m.
Cues
No push-offs in main set — open-water simulation. Sight every 6 strokes.