Notes
Warm Up: 250 free/250 pull free/100 stroke/100 Kick
Time yourself for a 1 mile swim--(72 laps in a 25 yard pool or 1800 yards)
400 pull--stretching out and keeping a regular, strong pace
200 Warm Down
Timed mile (1760 yds) was completed in 23:50, which is pace for a 57:12 IM swim. Turning in the pool starts to get old quickly when you're doing 44 laps (each 2 lengths). I tried to start slightly harder like I might in the race I think the first 100yd was in 1:16, but after that I held a consistent pace as best I could tell. This pace is about 1:21 per 100yds, and just to test out that I correctly counted laps, I took a 30 second rest after the last one, and then swam another 100yd at what felt to be the same intensity; I came in at 1:20.78, so I'd say this pace is accurate.