Swam at Nitro this morning with James, Tom, Jean, and Jeff, next to Steve, Jordan, David, and Rachel. The pool was set up long course. Rob coached. This was an IM workout, and what I have been doing with these is crusing the IM repeats (if it is possible to "cruise" a 400 IM long course) but swimming the free strong to simulate the fatigue that develops in the middle of a race.
500 swim, 400 pull
3 x 100 @ 1:40, averaged 1:22
5 x 200 @ 3:30, odds free, evens IM, averaged 2:45 on the free
4 x 400 @ 7:00, odds IM, evens free, went 5:38 and 5:35 on the free (at long course Nationals in 2004 I went 5:26, so I was happy with the effort today at the end of a very tough IM workout)