Goal: A longer endurance set, but not a long, boring slog. The increasing effort as you proceed through the set will keep you engaged and working hard.
Warm up: A shorter warm up with some speed in order to devote more time to the main set.
300m: 50m pull, 50m drill, 50m swim
6 x 50m: 25m count strokes, 25m build to fast
500m @ 15 secs rest, 80% effort, build 100m’s 1-5
400m @ 15 secs rest, 85% effort, build 100m’s 1-4
300m @ 15 secs rest, 90% effort, build 100m’s 1-3
200m @ 15 secs rest, 95% effort, negative split 100m’s
100m 100% effort
Within each swim (500m, 400m, etc), start steady with a long and smooth stroke, and increase the pace on each subsequent 100m, so that within each swim your last 100m is the fastest.
The overall effort level should increase with each swim, i.e. your 400m is at a faster pace & effort than the 500m, etc.
Aim to keep your technique together as you fatigue through the set.
Cool down: 3x100m starting at a moderate pace, and gradually decrease to slow relaxing pace. Mix in some backstroke, breaststroke and kick.