This morning I swam with the Masters group and we did the ol’ 40×100′s set. It’s a good one and I’d done it once before. The 100′s are organized into groups of 10 and start off easy and gradually get harder and harder. It’s almost sneaky the way it plays out, which is probably for the best.
Basically, each 10×100′s you work your way through 4 interval options: easy interval, slightly less easy interval, moderate interval, fast interval. 5 second difference between each. For me, that meant 1:35, 1:30, 1:25, 1:20. The cycle for the first set of 10 was 4, 3, 2, 1. 4 easy, 3 less easy, 2 moderate, 1 fast. Then 1, 4, 3, 2. Then 2, 1, 4, 3. Then 3, 2, 1, 4. It’s that 3rd set of 10 that’s tough, but I felt good through it. After it, though, I didn’t quite recover in time for the 4 fast ones at the end. I either barely made or missed the last one.
Good workout. Total of 5800 yds for the day, 10k for the week. One of my bigger swim weeks. Should be in good shape for tri’s when I start those in another 3 weeks.