I did a 200m warmup before the workout started.

We started with 6X50m. We drilled one arm fist for 25 and swam 25. It felt so good to be able to swim after each drill.

The big set was 3X400m. The first 400 we took a 15 second break in between the 200's. The second 400 we took a 10 second break in between the 100's. The third 400 we took a 5 second break in between the 50's. Just for fun, and recognizing that it's not really accurate, I have graphed the equivalent 50yard times.

equilvalent 50 yard pace graph

 

The last set was 2X150m. We kicked as hard as we could for 50 and then swam 100.

I finished up with a 100m cool down.

Today I was really swimming over my lane mates and Jim suggested that I try the next lane over next time. While there is no doubt that they are swimming faster than I am, I think that I may be just close enough to their pace that I'll be able to hang on at the back of the group. We'll see how it goes next week!

I ran 54 laps in 30:15. That equates to about an 8:40 pace.