Gary Galbreath, Dayton Raiders
This set was done SC meters
400 IMer's and Distance free
Get the time on the fast swims. Be faster the second time around. The goal is to hold speed throughout the fast swims(ie: 1:05=100, 2:10=200, 3:15=300, 4:20=400), cycles are fastest enough that the can't back off the IM.
2 x
400 IM or Back @ 5:45
400 (300 IM :15 rest + 100 Free Fast) @ 5:35
400 (200 IM :15 rest + 200 Free Fast) @ 5:25
400 (100 IM :15 rest + 300 Free Fast) @ 5:15
400 Free Fast @ 5:05
The Swimming Wizard 