A distance freestyle workout to gear up for the Hour Swim or a distance race at NELMSC Colonies Zone & NELMSC Championships at WPI.

Main set after warm ups/drills/peep ups etc.
Done 3-4-5 or more times and is a freestyle main set. The 500s can be done in reverse order as well which allows more paddle swimming !

200 Pull and paddles  :20 rest

150 build                       :15 rest

100 fast/threshold         :10 rest

50 sprint                          :05 rest.

2nd, 3rd, 4th and more times thru, then only pull buoy on the next 200 since no one can put paddles and a pull buoy on in only 5 seconds ! 

Reverse order if used both pull buoy and paddles can be used each time through.Simulates a distance event in the reverse order as well as for open water take outs at the start and then settling in.

Normal order as listed above simulates descending through the swim finishing with a fast/sprint !

Swimmers take the amount of time listed for rest, no clock management needed, BUT if doing this set with other swimmers in the lane then LANE LEADER takes XTRA rest as needed so as to not lap the lane, keep everyone on the same page IF there is too much disparity in the lane due to abilities in that lane.

Contributed by Fred Bartlett, SCY Masters coach, Shepherd`s Run practice coach, founder N.O.S.E and E.M.S open water swimming groups, and 2024 inductee to the NELMSC Hall of Fame.