Many on the team will be doing the 800 free at championships in December, so wanted to do a test drive today.
KICK SET: 200
4 X 50 breaststroke with an extra kick going down…breast kick on your back coming back
MAIN SET: 800 + 100
800 freestyle pull (lanes 4 & 5 do 900), breathing at B+1 (your normal breathing pattern plus 1 stroke)
Stay in the aerobic zone for this swim. Hunker down and hold the breathing pattern.
Choose something to hold your focus, e.g., streamline off the walls, distance off the walls, high-elbow catch, pointing your toes.
100 EZ kick with fins to recover
MAIN SET #2: 800
With fins. Four times through the following. On the pulse breast, breathe every 4 pulses on the first one, every 3 on the second one, etc.
1 X 100, swum as 25 L-arm back + 25 R-arm back + 25 2L/2R back + 25 back
1 X 100, swum as 50 backstroke + 50 pulse breaststroke
SCRIMMAGE SPEED SET: 150
With fins, and swimming two abreast in each lane. All lanes will do this set together.
6 X 25 FAST freestyle on 1:00 sendoff
WARMDOWN: 200 EZ