Each month, I have my Masters team do a timed swim of 15 minutes. I keep a chart tracking their yardage, and their average pace per 100 yards for the swim. In this practice, we use those 100 pace times to calculate appropriate sendoffs for each swimmer.
WARMUP: 400
400 your choise, on your own.
MAIN SET: 1650/1850
If your T-15 pace per 100 yards is 1:40 or faster, do the 4 X 100 where indicated; otherwise, do the 3 X 100s.
4/3 X 100 free on a sendoff that is your T-15 pace per 100 PLUS 10 seconds. E.g., if your average 100 pace on a T-15 is 1:30, your sendoff is 1:40.
50 flutter kick on your back, using a pull buoy. Focus on pointing your toes.
100 with fins, alternating 25 Backstroke and 25 of any short-axis movement or drill — your choice
4/3 X 100 free on a sendoff that is your T-15 pace per 100 PLUS 5 seconds.
50 flutter kick with pull buoy, as above
200 with fins, as above
3 X 100 free on a sendoff that is your T-15 pace.
50 flutter kick with pull buoy, as above
200 with fins, as above
SPRINT SET: 200
With fins.
8 X 25 on :40 sendoff
Odds: IM order, EZ swims
Evens: FAST. Your choice of stroke.
WARMDOWN: 100
100 EZ
Total Yardage: 2350/2550
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