Notes
Warm Up: 240 free/200 pull/140 stroke (not free)/100 Kick/40 free
Negative splitting--second half of swim is faster than first
800 free--400 on 1:35 or under pace, so you need to come in at least under (12:40)--no matter what time you come in, take 30 secs rest and another 400 free, faster than the time of your first
i.e. lets say for first 400 you went 12:15, on the 12:45 you will start your second 400 and attempt to beat the 12:15 time
100 ez kick or stroke recovery
600 pull free---again under the 1:35 pace, so make sure you are under 4:45, take 30 seconds rest and then beat that time (all pull)
100 ez kick or stroke recovery
400--for kicks and giggles--200 IM (40 fly, 40 back, 40 breast/80 free)--take 30 secs rest and another 200 IM faster than the first
100 ez stroke/or kick recovery
200--first 100 free get in under 1:25--take 20 secs rest and make the second 100 faster
200 ez recovery/warm down
This was a fun swim. I'm glad I don't have to swim butterfly during the race! It's fun but I cannot keep it up for long!