Workout of the Month - Think Distance!
By Andrea Packard

Warm up, 2 x through:

300 swim
200 pull
100 kick

Prep set:

8 x 50 on 10 sec rest interval
Build or descend...get ready for main set

Main set: (rest intervals in parenthesis)

500 (1 min)
2 x 250 (30 sec)
400 (40-45 sec)
2 x 200 (20-25)
300 (30 sec)
2 x 150 (15-20 sec)
200 (20 sec)
2 x 100 (10-15 sec)

Goals: Start out at moderate pace on 500 and gradually get faster throughout the set so the last 2 x 100 are all-out effort.

Each "broken" swim (i.e. 2 x 250, 2 x 200), make second one same or faster than first.

200-300 cool down

4600 yards