Basically a moderate distance session but with opportunities for the non-freestyle specialists.
200 Choice. No Breaststroke. (C: 150). Take 30s rest then 50's choice with 15s until 6:10
This is partly a continuation of the warm up and partly to develop a change of pace.
400 Front Crawl "Locomotive" - 25 Fast, 25 Easy, 50/50, 75/75, 100 fast (B, C omit all or part of the 100 so we can start the main set together.)
All on your number 1 stroke. If you really want to do more than one stroke then do it as 400IM's (i.e. 100 fly pull, 100 back pull etc.). Butterflyers should probably pretend to be freestylers for this set, though if you really want to try 400 fly you may. Please no pull & swim freestyle with breaststroke kick. If you want to use paddles or fins, try using them for the first half of the set only.
A: 4 × 100 pull @ 1:50 (Faster freestylers)
B: 4 × 100 pull @ 2:10 (Less fast freestylers and fast others)
C: 3 × 100 pull with 20 rest.
A,B: 8 ×50 kick with 20 rest. (If you get lapped, then stop when the others stop)
C: 6 × 50 kick with 20 rest.
A,B: 400 swim. Good steady pace, concentrate on technique.
C: 300 swim.
Though we're working on stamina we don't want to forget how to swim fast. Aim not to slow by more than 1-1.5s between the first and second lengths. The total number may need adjustment according to how we are running for time.
8 × 50 form stroke @ 1:40, broken 10s at 25.
Easy swim until we get kicked out.