The main set doesn’t look all that strenuous on paper, but if you do the descends and do the 25s at N-2, this is a tough 2000 yards. The 25s are active recovery; however, the fact that you are doing them at a reduced stroke count forces you to get control over your body at a time when it is already fatigued. The 25s @ N-2 force you to maintain good technique, for a short distance, even when you are tired. What also happens in the main set is that the 25s give you enough of a recovery that you actually feel “fresh” when you start each new timed swim. As a result, you’ll probably go a little bit faster than if you were doing, say, a straight set of 4 X 100.
400 your choice, on your own.
MAIN SET: 2000/1900/1800
Fastest lane did 8 X 50 at the end; middle lane did 7 X 50; first lane did 6 X 50.
Swim twice through the following. Descend time on the second 200.
200 free — count strokes per length and use your average as “N.”
4 X 25 @ N-2 Take 4 bobs between each 25 as recovery.
Swim four times through the following. Descend time on the 100s.
100 choice — count strokes to get N.
2 X 25 @ N-2 Take 4 bobs between each 25 as recovery.
With fins. Swim 8 (7…6) times through the following. Descend time 1-4 and 5-8(7…6).
50 choice — count strokes to get N.
2 X 25 @ N-1. Take 4 bobs between each 25 as recovery.
At least 100 EZ.
Total Yardage: 2500/2400/2300