Joe's Pacing 100's Workout

500 swim

400 pull
4x100 swim at pace (10 seconds rest)
2x50 kick hard
300 pull
3x100 swim at pace (10 seconds rest)
2x50 kick hard
200 pull
2x100 swim at pace (10 seconds rest)
2x50 kick hard
100 pull
100 swim at pace (10 seconds rest)
200 kick hard
200 ez

Fairly straight forward workout - the key is to maintain the pacing for all the 100s. As I often stress, count your strokes, keep your tempo up and work your turns. You should be maintaining the same pacing without a problem!

My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).