400 your choice, on your own
MAIN SET: 1500 (1800 for fastest lane)
Fastest lane did 11…9…7…5…3…1. Others did 10…8…6…4…2. To determine the appropriate sendoff, go to the final 3 X 50 or 2 X 50. On these, you want to be on a sendoff that gives you just :05 rest interval. Work backwards from that to determine what you sendoff should be on the first set of 50s. Then take off :05 on each set.
10 X 50 free/back @ :25 RI, focus on flipping straight over at the turn — quick turn
8 X 50 free @ :20 RI with pull buoy and paddles, focus on high elbow on the catch and pull
6 X 50 free @ :15 RI, focus on high elbow and extend your breathing pattern in some way that pushes you a little bit out of the comfort zone for air
4 X 50 with fins @ :10 RI. Your choice of stroke (or IM order), as long as you make the sendoff.
2 X 50 free @ :05 RI. Make the sendoff!
WARMDOWN: 100 to 200
Total Yardage: 2250 – 2550