I had to get up and coach the 5:15 masters swimmers this week. Now usually I'm a night owl, not a morning person. So if I have to get up at that kind of hour, the swimmers know they're in for a crazy hard workout.
This is the main set I had them swim
400 Swim
4 x 100 Descend (slow, med, med-fast, fast)
400 Pull
3 x 100 Descend (leave off the slowest 100, so this is med, med-fast, fast)
400 Choice
2 x 100 Descend (med-fast, fast)
400 Freestyle
100 HARD
This was after a good long warmup, with the daily total being about 4500 yards. This is a great set for triathletes, try it sometime and really work those hundreds, you'll feel it afterwards!
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