Big Chunks

Distance: 3,200 Yards

This is a workout that might be appropriate for half or full IM training in a base preparation phase. It focuses on technique for long durations with lots of rest.

Warm up: 6x75s with 20 seconds rest. Make the last 25 some other than free: breast, back, kick.

Drill: set a tone for the main set by testing balance and driving from the hip - 4x50s with closed fists, 15 seconds rest between.

Main 4x500s descending. Descending means that you swim each one a bit faster than the previous. Start slowly and try to shave 10 seconds off of each. Put 30 seconds rest between each one. Keep technique in mind during the whole set.

Cool down: 9x50s with 15 seconds rest. Make number 3 & 6 FAST.