About 1,900 m, 45 to 50 minutes. A pacing lesson for anyone who sprints the first length and hangs on for the rest.
Warm-up: 300 easy, then 4 x 50 build, 15 s rest.
Main: 6 x 200 with 20 s rest. Swim the second 100 of every 200 faster than the first.
Cool-down: 200 easy.
Check the clock at the…
