8 x 75 choice (10 sec rest)
Descend:
6 x 50 @ 1:00 descend 1 (slowest) to 6 (fastest)
DPS:
4 x 25 @ 45
Main Set:
n x 50 @ 1:01
...where n is the maximum number of 50's you can do on a 1:01 pace time where you finish each 50 before the pace clock hand gets back to the 60. Be ready for an intense finish to this set!
Example:
- You leave with the pace clock's red hand at the 60.
- You swim your 50
- on your second one you leave when the red hand gets to the one.
- after five 50s you'll leave on red 5, after ten 50s you'll leave on red 10, etc.
- each time you must finish your fifty before the red hand gets back around to the 60.
- That means you have 60 seconds to finish your first 50. And after 10 50s you have 50 seconds to finish, after 20 50's you have 40 seconds to get back, etc.
- Do as many as you can until you finally can't get back before 60.
There's an option to take a minute rest after you miss your last 50 and then try to complete it again.
The top swimmer did 24 x 50 at practice ...
Cool Down:
(100 kick, 100 pull, 100 swim) repeat until practice is over.
