An Endurance swim workout of 4200 m has been generated based on a 50 meters pool and a 100 base time of 2:00. Preferred distance=Long (typically 3500-4500). Total time will be 1:41:20 assuming you take 20-75s between sets, (so as to typically start on the top of the clock).
a) 8×100 w/u throwing in 25% drills
b) Twice through: 5×200 on 4:00, 8×25 on 40 w/ ~30s rest after each set.
c) 8×50 drill on 1:25 as 25 no free, 25 fingertip drag or 1 arm
d) 16×25 on 35 Sprint,but less rest than usual
e) 200 c/d (Time=1:41:20) ( w/ 20-75s to top of clock on each set)