Notes
Warm Up: 100 free/100 pull free/100 Kick/100 free/100 pull free/100 stroke (not free)
Shorter Yardage/High Intensity
3 x 100's free on 1:30
100 stroke (not free)--recovery
300 pull free under 4:30
100 stroke (not free) recovery
3 x 100's free on 1:30
100 stroke--recoveru
300 pull free under 4:30
100 stroke recovery
1000 free--break it down to 4 x 250's in your mind; first 250 long strokes and about 1:40 pace; second 250 should be a faster pace (about 1:35--keep long stroke, pick up kick; third 250 is back to the 1:40 pace and the fourth 250 is back to the 1:35 or faster pace) do not stop until entire 100 yds has been swum
200 Warm Down
My left shoulder felt a little off during the first bit of this swim, although I don't think it had much affect on me. The sprints were good. I noticed myself getting a tad tired towards the end of the first 300 pull, but not as much in the second. I broke up the 1000 into 200's going easy / hard / easy / hard / and then the last 200 was split 100 easy, 100 hard.
I know the general approach we are taking for the swim portion of the race, but I'd like to talk about specific distances and strategies.