We set our Cruise Interval (CI) last week, and my plan was to use it this week to transition to a more aggressive, speed-based series of workouts. However, I started writing this series of workouts for my friend Alisha, and in talking to her, I learned that her back's been hurting and that doing speed work risks aggravating it. We started doing this series because her back was sore--she was looking for an alternative to running as a form of offseason base training--so making her back worse was not an option.
12 x 100 @ CI + :15
--- every 4th rep fast (85% to 90% effort)
8 x 50 kick @ :10 rest
400 pull (aerobic pace)
That's it. If you have any questions, feel free to ask in the comments below.
* SKIPS: Swim, kick, IM, pull, swim. 200 SKIPS totals 1000 yards.