This evening Jacob came with me to the pool. He wanted to earn his Mile Swim badge for scouts. I told him he had to swim non stop. No holding on to the rope, the side, or stopping. He did just that. He did quite a bit of elementary backstroke, back crawl and a little breaststroke. I made him sprint the last 25 yards with front crawl. He ended up doing 36 laps (1800 yards) Talk about getting it right on the buzzer.
While he swam in my lane with me, I did this:
4000 - 40x100 strong pace throughout on 1:30 bank if you want (banked :15 throughout) 150 Warmdown