Ron's Progressive Set - Focus - 1200-2400 yds

Here is another nice progressive swim set: Take your TT pace and add about 3-4 seconds per 100. That is your goal pace. Now swim 1000 yards at that goal pace -- even split, without feeling like you have to kill yourself (i.e., your last 100 should be about as fast as your first 100, and you should not feel like you need to stop at the 500). So, if your goal pace is 1:15, then you are trying to swim the 1000 in 12:30 or better. If you hit your goal time, then add 100 yards to the swim the following week, and repeat. Once you can do a 2000 yard swim at your goal pace, you have achieved optimal IM swim fitness.