The Squeaky Wheel Gets the D

We have it on good authority (Coach Bill on deck this morning to our lane) that someone (SB) was lamenting that we were not taking advantage of our short time with long course to do some distance sets. I don't know where our lamenter was on Friday when we did a 15 minute straight swim, or last Wednesday when we did 3 x 400 free because that kind of felt like distance to me. Anyway, as the old saying goes "ask and ye shall get D", and I for one am glad as it was nice to stretch it out. Only one more week of long course people so swim now or forever hold you peace! And the lesson for today: Coach Bill will gladly throw you under the bus if you suggest a set and people don't like it. He will even throw you under the bus if we like it, as we did today. And that is why we love Coach Bill - he keeps it real.

200 warmup
200 swim/drill by 50
200 stroke/drill by 50
200 swim
4 x 150 going:
1-2 middle 50 stroke :20r
3-4 pull on :20r
800 pace
600 going 300 pace, 300 fast
400 5 seconds faster per hundred than pace (1:30)
200 fast 100, easy 100