400 w/up on your own. For me, i am farting around for this. I take my time warming up working on DPS ( distance per stroke) a snappy flip turn which I am constantly working on and seeing how far I can make it out on my back dolphin kicking underwater before starting my back stroke.. Junk like that.
Coach Bill wanders in during this and most of my lane mates are standing on deck chewing the fat. Today I scanned the deck and realized today it appeared, I would be leading. Now I don't mind leading but today after a 50 mile combined bike commute into work and home yesterday, I was still looking for my caffeine buzz that never appeared and really, I just wanted to ride the back of the bus. Damn you KT for not showing up today.
Masters officially began after my fellow
8 x 75
Odds 50 kick 25 swim
Evens 50 Drill 25 swim
20 seconds rest inbtwn.
The next "warm up" set gets your heart rate up with a sprinkling of sprinting. I am not a sprinter
so I let Dr. Bob who shows up to masters when there is an eclipse lead this one. He is sprinty but has
not a lick of endurance so I let him lead only this but not without his wooby pull buoy he can't seem to do without.
2x 50 on 50
3x 50 on 45
4x50 on 50 so we could make the 5 50's on 40. We are no dummies...
5x50 on 40
3 x 500
1. working on DSP and good form:
500 on 1:30 base. 7:30
2. Pulling and a bit snappy
500 on 7:10 (1:25ish base)
This is your meat and potatoes so don't screw this up. :-)
500 on 6:40
While leading this my head wanted to explode after the 200 working on maintaining a 1:20 pace but having 3 men behind me: a Citibank exec, a physician, and the head of the aerospace dept at MIT, I was not going to screw this up.
400 on 1:30 base
After adding this up, I got about 4100 yards and decided I was done and only one late mate remained with me. Can you say attrition? :-) I got out but you should do at least a 100 ez cool down and also obviously do some adjusting to the paces based on your base pace. Just remember to make those 50's challenging and that last 500 is your key interval.
It's a good mix of a set and it goes by really quickly, caffeine buzz or not.....
Have a great day!