Swimming with the Masters this morning

My friends (ABC, the Annapolis Breakfast Club) who swim in the same pool each morning have a standard Friday morning practice.  Depending on how you approach it, it can either be easy or hard.  We did their practice, and the goal was to go at a fairly high intensity through the entire practice.  The intervals are fairly easy, so the pace needed to be held high through each swim.  While it gives you good rest, it also becomes very tiresome by the end.

• 1,000 choice warm-up

Main Set
• 400 free on 6:00
• 2 x 200 on 2:50
• 4 x 100 on 1:25

• 300 pull on 4:30
• 2 x 150 pull on 2:10
• 4 x 75 pull on 1:00

• 200 IM on 3:00
• 2 x 100 IM on 1:30
• 4 x 50 stroke, IM order by 50 on :50

• 100 kick on 1:45
• 2 x 50 kick on :50
• 4 x 25 kick on :30

• 100 easy loosen

4,100 yards
All distances are in short-course yards.