Nice little set here, getting faster as you go. This requires mental focus and knowing where you are, especially with the odd distances. Stay mentally engaged and "in the moment".
Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim
(800ish warm up)
Main Set: everything is on 20" rest or so
Line 1: 400 - 375 - 350 - 325 for a total of 1450 yards (You swim a 400, 20" rest, swim a 375, 20" rest, swim a 350, 20" rest, swim a 325, 20" rest, then move to line 2).
Line 2: 300 - 275 - 250 - 225 for a total of 1050 yards
Line 3: 200 - 175 - 150 - 125 for a total of 650
Line 4: 100 - 75 - 50 - 25 for a total of 250
- Yardage for all 4 lines: 3400 yards
Notes on that:
* If you're a fast swimmer: Do all 4 lines and Pull the 400, 300, 200, 100 aka the start of every line.
* If you cannot get in all 4 lines in an hour, then start at the beginning of line 2 and pull that first line, aka pull a 300, 275, 250, 225. Then no gear for the rest of the swim.
* Line 1: Start at 60% and finish at 75% effort
* Line 2: Start at 70% and finish at 80% effort
* Line 3: Start at 70% and finish at 90% effort
* Line 4: Start at 80% and the 25 is an all out sprint!
Warm down:
200-300 easy swim
Total: 4400 yards
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