400 your choice, on your own
MAIN SET: 2100
Swim 3 rounds of the following:
50 (half BK/half FR)
100 (half BK/half FR)
150 (half BK/half FR)
200 (half Bk/half FR)
Round #1: Active Recovery is 75 EASY of anything you want (kick, pull, dolphin), in any stroke.
Round #2: Active Recovery is 50 EASY anything you want
Round #3: Active Recovery is 25 EASY anything you want
The goal of the set is to hold your 50 pace all the way through the 200 in each round. An additional goal is to increase your pace slightly on each round. Active Recovery means that instead of hanging out at the wall after each of your swims (50-100-150-200), you pause for a second to get your time, then push off and start your recovery swim. When you finish the recovery swim, wait no more than 6 to 9 seconds (till the pace clock hits 5, 10, or 15, etc.), and push off on your next swim. So…each round is kind of like a continuous swim. Our swimmers took a little extra time between rounds to regroup — not more than 30 to 60 seconds, however.
WARMDOWN: 100 to 200 EZ
Total Yardage: 2600