I think I posted this one earlier, but we did the Challenge Set today, so I thought I would post it again - just to motivate YOU, yes YOU, to try it again!
400 drill/swim free
20 x 25's on :25
easy 100 back or breast
20 x 50's on :50 or :45
easy 100 back or breast
20 x 75's on 1:20, or 1:15, or 1:10
each 100 back or breast
Remember the goal of this set is to make it hard for yourself, then see how many intervals you can make. If you miss an interval you have to rest one. Then get back going again.
Kick 12 x 25's w/fins on :30
4000 yards
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