A choice of main sets today; either:
1. A medley set. Not for the faint hearted. or
2. A freestyle set. Not as hard but rather dull.
150, 6×50 alternating drill or pull and swim w:10.
All stop together after the warm up as we'll need to re-arrange lanes.
Medley Hungarian:
8×25 fly w:05, 4×50 back w:10, 2×100 breast w:15, 2×200 free w:20, 2×100 breast w:15, 4×50 back w:10, 8×25 fly w:05
Take it steady. If you go flat out on the opening fly you'll pay later on. (Apparently this originates as a triple-S warm-up)
6×75 as (25 kick, 50 drill) w:10
50@1:00, 3×200 (175) @3:15 , 50@1:00, 2×200 (175) @3:15, 50@1:00, 200 (175) @3:15, 50
200s should be swum at a "good training pace", 50s are fast and should be kept constant or even reduced through the set
Easy swim, then some choice sprints
Easy swim until we get kicked out.