Pace Yourself...Finish Strong!

 A group:

Warm up: 400 choice.

8 x 25 @ :30 (2 fist drill, 2 build, 2 easy, 2 fast).

600 swim strong effort, smart pacing, note your total time.

Calculate what 2/3 of 600 time was.

4 x 50 @ 1:15 (25 kick/25 pull with board between legs).

400 swim strong(er) effort, smart pacing, go faster than 2/3 of 600 time, note your total time.

Calculate what 1/2 of 400 time was.

4 x 50 @ 1:05 (25 non-free/25 free).

200 swim strong(est) effort, uncomfortable from start to finish, go faster than 1/2 of 400 time, note your total time.

Calculate what 1/2 of 200 time was.

4 x 50 @ 1:15 (25 dolphin kick on your back/25 free).

100 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 200 time.

4 x 50 @ 1:05 (25 non-free/25 free).

200 cool down/recovery.

*2900 total*

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B group:

Warm up: 400 choice.

8 x 25 @ :40 (2 fist drill, 2 build, 2 easy, 2 fast).

400 swim strong effort, smart pacing, note your total time.

Calculate what 1/2 of 400 time was.

4 x 50 with fins, @ 1:15 (25 kick/25 pull with board between legs).  

200 swim strong(er) effort, go faster than 1/2 of 400 time, note your total time.

Calculate what 1/2 of 200 time was.

4 x 50 @ 1:20 (25 non-free/25 free).  

100 swim strong(est) effort, note time, go faster than 1/2 of 200 time.

4 x 50 with fins @ 1:15 (25 dolphin kick on your back/25 free).  

50 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 100 time.  

4 x 50 @ 1:20 (25 non-free/25 free).

100 cool down/recovery.

*2250 total*

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C group:

Warm up: 300 choice.

8 x 25 w/:10 rest (2 easy, 2 fast).

200 swim strong effort, smart pacing, note your total time.

4 x 50 with fins, w/:15 rest (25 kick/25 pull with board between legs).  

200 swim strong(er) effort, go faster than the first 200 time, note your total time.

Calculate 1/2 of 200 time

4 x 50 w/:15 rest (25 non-free/25 free).  

100 swim strong(est) effort, note time, go faster than 1/2 of 200 time.

4 x 50 with fins w/:15 rest (25 dolphin kick on your back/25 free).  

50 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 100 time.  

100 cool down/recovery.

*1750 total*