Triathlon Swimmer's Dream Set

What's better than looking at one of the Seven Wonders of the Natural World? Why swimming across it, of course! A group of my Master's swimmers are planning a five mile swimming odyssey from Wizard Island (that thing that looks like a wizard's hat in the middle of the lake). So, to get us ready for this Herculean aquatic task, I'm preparing a series of distance workouts that would test any swimmers' mettle. Coincidentally, these sets are all great for triathletes as well, especially those with an Ironman in their future. Here's the set of the day, my all-time favorite distance set.

WARMUP:

200 Swim
10 x 50 : 25 Drill (Superman Catch-up)/25 Swim concentrating on arm entry in front of shoulders (no crossing over midline)
300 Kick
4 x 75 Powerup (Get faster in each by 25s)

MAIN SET:

3 x    (   500
             50 EZ
          )  @ 8:30 interval . Descend the 500s (each one faster by 10 seconds)

Rest 60 seconds


3 x    (   500
             50 EZ
          )  @ 8:30 interval . Descend the 500s (each one faster by 10 seconds)
Make this second set of 500's faster than the first

100 Cool Down

4600 Yards

My lane really cranked on these, doing them in about 6:49, 6:42, and 6:33 for the 500s. In the lane next door, our resident All-American Master's swimmer Chris, who happens to be 70 years old this year, turned in a smoldering 6:23 for the fastest 500!! I hope if I keep swimming until I'm his age, I can do that.