400 your choice, on your own
TRIATHLON SET: 100
We had one of our Lake Placid Ironman competitors at practice this morning, so to get him ready for the mass start this weekend, we put 4 people in his lane (3 people in all other lanes) and did:
4 X 25 free, with all swimmers starting at the same time. They gave him a really hard time; his mass start should feel EZ.
FREESTYLE SET: 900
9 X 100 free with the following rest intervals
Set a comfortable pace on the first 100 — a pace that you can sustain for all nine 100s, even as you get less rest.
IM SET: 1000
Swim twice through the following:
1 X 100 IM with fins
2 X 75 with fins….FL/BK/BR…BK/BR/FR
3 X 50 with pull buoy, done as scull/swim Your choice of scull and stroke.
4 X 25 choice, build speed on each 25
Total Yardage: Approx. 2500