Half-Ironman Training Workout

Warm Up:
3x150
50 each (free-back-breast)
50 free easy
Main Set
4x500
descending
set 1 and 3--swim odd 50s while breathing bilaterally
set 2--swim even 50s while counting strokes; try to subtract 1 stroke from each even 50
set 4--all out
swim an easy 50 meters breast stroke in between each 500
rest 15-20 seconds before starting new set
Cool down:
200 meters choice
Total distance: 2900 meters