Half Ironman Swim

A good one from the chainsaw lane...

400 easy, 4x100 build, 4x50

Main Set
500, 5x100
400, 4x100
300, 3x100
200, 2x100
100, 100
Solid Swim is on Base, 100s are on Base-10s

c/d

++++

Strong Swimmers
Solid Swim is hard effort, 100s are very hard
At least 5s differential in pace per 100 between the solid swim and the 100s

AG Swimmers
Solid Swim is mod-hard effort, 100s are hard
Aim for 8-10s differential in pace per 100 between the solid swim and the 100s
Skip the 500, 5x100 if that would make the entire swim too long

ALL Swimmers
While the 100s are hard to very hard -- there should be zero pace erosion