Enjoy the moment- if you know you’re faster when you’re on your side, don’t roll off right away. Focus on staying on edge until the last moment of front quadrant and then having a clean drive right through to a balanced position on the other side. In freestyle, that driving moment is the fastest moment of a stroke because of how clean and efficient a position the body is in. Keep the recovery arm flowing, but don’t move the body off the side until the next front quadrant moment.
500 freestyle- build pace up every 100 so that the last 10 yards is a sprin
200 MI (backwards order IM)
4 x 400 @ :20 rest odd 400s:
4 x (50 stroke IM order + 50 free)
Even 400s:
Freestyle at mile pace
8 x 50 @ :10 rest Odds- kick of stroke (IM order)
Evens- swim of stroke (IM order)
3 x 200 descend from mile pace to sprint @ :20 rest
Last Challenge-
Make the sprints even throughout the set in tempo and effort
50 Sprint + :10 rest + 50 easy + :10 rest +
50 Sprint + :10 rest + 100 easy + :10 rest +
100 Sprint + :10 rest + 100 easy + :10 rest +
50 Sprint + :10 rest + 100 easy + :10 rest +
50 Sprint + :10 rest + 50 easy