Some things don't go together, like oil and water, pancakes and ketchup, or a polar bear on a hot beach. And on distance day, things that don't go together are the words "speed" and "distance". There is a mindset on distance day, one that says "I am here to swim long, and I intend on going hard but not that hard." Bill had other things in mind.
200 on own
4 x 50 descend 1-4 on :60
4 x 100 kick 50, drill 50 on :30r
4 x 50 descend 1-4 on :50
800 free pace, get time. Then:
400 free faster than your 800 time halved. Then:
200 free even faster than your 400 time halved. Then:
100 free even faster than your 200 time.
4 x 100 IM on :20r
I didn't stay for the IM's - too much speed on distance day!
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