The swimmers going to NEM Champs this weekend did the warmup and initial set, then went to a separate lane for some easy speed. They were instructed to go no more than 100 yards of speed work — either as 2 X 50 or 4 X 25, taking as much rest between swims as they wanted — or swimming EZ between fast swims. Then they did 2 or 3 starts from the blocks, then practiced relay takeoffs.
400 your choice, on your own
INITIAL SET: 400
Swim four rounds of the following, in IM order:
50 with pull buoy (25 kick in stroke + 25 scull in stroke)
2 X 25 EZ swim in stroke
MAIN SET: 800 + 50 EZ
16 X 50 swum as follows:
50 EZ recovery
PULL SET: 300/400
Fastest lane did 4; middle lane did 3.
3/4 X 100 Freestyle pull, breathing B…B+1…B+2…B+3 by 25.
FIN SET: 300
Only the fastest lane had time for this.
3 X 100 freestyle, except that 3rd length of each 100 is backstroke.
Count stroke on first length, then take off one stroke per length for the rest of the 100 (even on the backstroke length).
Total Yardage: approx. 2400-2500