16/12/8/4 x 50
Warm up (1,000)
- 4 x 100 on 1:30
- 4 x 50 on :55 - Scull/Swim
- 4 x 50 on :50 - Desc. 1-4
- 200 easy
Main Set (2,000)
- 16 x 50 on :45 - 8 Steady, 8 as 3 Smooth/1 Strong
- - 31.h for 8, then 31.l on the 2 strong
- 12 x 50 on :50 - Every 3rd Strong
- - 31.3, 30.3, 29?
- 8 x 50 on :55 - Every other strong
- - 29.2, 29.1, 28.99, 29.2
- 4 x 50 on :60 - All strong
- - 29.5, 29.3, 29.5, 28.1
The classic Grant Hackett/Bob Bowman set. Absolutely cooked me though.