06/15/04 CCB Masters Pace Swims with 50s In Between

In this practice, I'm trying to give my triathletes some longer swims at a steady pace, interspersed with 50s that get more challenging, aerobically, as the main set progresses. On the 50s, the idea is to hold your times steady, even as you are getting progressively less rest during the set.WARMUP: 400400 your choice on your ownMAIN SET: 20001 X 400 Free with approx. :40 rest8 X 50, swum as 25 Choice/25 Free on a sendoff that's approx. :20 greater than your time on the first 50. E.g. if you swim the 50 in :40, your sendoff will be 1:00. 1 X 300 Free with approx. :40 rest6 X 50 Choice/Free. Your sendoff is :05 less than on the 8 X 50.1 X 200 Free with approx. :40 rest4 X 50 Choice/Free. Your sendoff is :05 less than on the 6 X 50.1 X 100 Free with aapprox. :40 rest2 X 50 Choice/Free. Your sendoff is :05 less than on the 4 X 50.WARMDOWN: 100 to 300, depending on how much time you have left in the hour.Total Yardage: 2500-2800