1 Hour Swim - "The Wizard"

(Misty morning, clouds in the sky. Without warning, the wizard walks by.)

This is an hour swim with strong intervals and plenty of rest built in between.  Bring fuel.

LET'S GO:

9 minutes easy warmup, swimming bilateral breathing.

At 9 minutes in, 100 yards HARD single-sided breathing. (25 yards build, 50 at 95% effort, 25 at 99% effort.) Make it burn at the end!

Walk easy 25 yards, drink some fuel.

Swim easy bilateral until 19 minutes in.

100 yards HARD single-sided breathing. (25 build, 50 at 95% effort, 25 at 99% effort)

Walk easy 25 yards, drink some fuel.

Swim easy bilateral until 29 minutes in.

100 yards HARD single-sided breathing. (25 build, 50 at 95% effort, 25 at 99% effort)

Walk easy 50 yards, drink some fuel.

Swim easy bilateral until 39 minutes in. Mix in some swimming with sighting now.

100 yards HARD single-sided breathing. (25 build, 50 at 95% effort, 25 at 99% effort)

Walk easy 50 yards, drink some fuel.

Swim easy bilateral until 49 minutes in, swimming with sighting mixed in.

100 yards HARD single-sided breathing. (25 build, 50 at 95% effort, 25 at 99% effort)

Walk easy 50 yards, drink some fuel.

Swim easy bilateral until 58 minutes in, swimming with sighting mixed in.

200 yards HARD single-sided breathing. (25 build, 150 at 95% effort, 25 at 99% effort)

Eat something, enjoy the pump.