Pacing Sets

Pre Warm Up:
1x100 free easy
1x50 breast
1x50 back
1x100 free easy
Warm Up:
6x200
odds are free, evens stroke (breast/back)
middle 50 of each 200 is kick
Main:
4x50 at 100 pace with :5 sec rest
2x100 at 200 pace with :10 sec rest
1x200 at 400 pace with :15 sec rest
1x400 at 800 pace with :20 sec rest
1x800 steady
Total Distance: 3300 m

(I skipped final 100 m of warm-up and last 800m--if you're short on time or not up to the full distance--this was 2400 m)


http://www.dynoswim.com/freestyleFrenzy.php?workoutId=882