About 1,800 m, 40 to 50 minutes. The session that gives every other pace on this list a number.
Warm-up: 400 easy, then 4 x 50 building to fast, 15 s rest.
Main: 400 as fast as you can hold. Swim 200 very easy, then 200 flat out.
Cool-down: 400 easy, any stroke.
Subtract the 200 time from the 400…
