400 your choice, on your own
WARMUP SET: 300/450
Faster lanes did 6 X 25; fast lane did 4 X 25.
4/6 X 25 with fins — Hand-Lead Body Dolphin on Your Back, build each 25 to full speed.
4/6 X 25 nekked freestyle with eyes closed. Start in the middle of the lane and swim with your eyes closed. Stay within yourself and feel what’s happening with your stroke. Wait until everyone in your lane finishes on each 25. This was an interesting set, and we called it Gutterball, for reasons you’ll discover if you try it.
4/6 X 25 nekked freestyle, descend time 1 to 6.
MAIN SET: 1500/1000
ACTIVE-RECOVERY 200s and 100s
Fastest lane did three rounds of the following. Other lanes did two rounds. Use the 25s as active recovery, i.e., get your time after the 200 and 100, but then push off within 5 to 10 seconds and start the 25s. When you finish the 25s, start the 200 or 100 within 5 to 10 seconds.
1 X 200 free — count strokes and try to hold same stroke count for entire 200. This count is your “N.”
4 X 25 free @ N-2 Do 5 bobs recovery after each 25.
1 X 100 free @ N, and FAST
4 X 25 free @ N-2. Do 5 bobs recovery after each 25.
200 EZ on your own.
Total Yardage: 2000-2500