All right these are the projected swim sets to make up a 42.2km pool session -
6am - Warm up = 4km
7am - 100 x 100m; 10 on 1min 35s, 10 on 1.30, 10 on 1.25 repeat = 10km
9.30am - Swim squad 100m, 1x100m, 200m, 2x 100m, 300m, 3 x 100m, 400m, 4 x 100m, 500m, 5 x 100m, 600m, 6 x 100m, 700m, 7 x 100m. 400m easy = 6km
11am - Main set! 1000m x 1, 900m x 2, 800m x 3, 700m x 4, 600m x 5, 500m x 6, 400m x 7, 300m x 8, 200m x 9, 100m x 10 = 22km
Whenever - 200m swim down
Total = 42.2km/26.2miles.
Anyone fancy joining me?????