Workout of the Week (WOW!): Coming up for Air

Goal: Hypoxic session to strengthen the lungs. I find it helps swimming and your lungs and legs on the run as you power home. For the 300 below, breathe every 2 on the first length, every 3 on the second length, then every 4 and on the 4th length breathe every 5.

Warm up:
400 swim, 200 drill, 300 pull, 100 kick
4 x 25 build each length to strong

Main set: 

3 sets of:

300 breathe 2, 3, 4, 5 on alternate lengths + (4 x 25 build 1- 4)
200 breathe 3, 4, 5, 6 + (4 x 25 build 1- 4)
100  breathe 4, 5, 6, 7 + (4 x 25 build 1- 4)

with each set getting faster than the previous. If you repeat the set in future, reduce the number of breaths on each swim, e.g. for the 100 breathe every 5, 6, 7, 8.

Cool down: 200 backstroke/double arm backstroke – suck in that sweet oxygen!

Total: 4,000

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