In this practice, you are using the 25s as active recovery between the 100s. I like doing 100s with active recovery because then, when you swim JUST a 100, it feels really easy.
400 your choice, on your own
MAIN SET: 1600
Swim twice through the following. Wear fins for everything except the 100 kick, which is done with a pull buoy.
2 X 150 swum as 25 Dolphin on Stomach + 100 Free + 25 Dolphin on Back. Use the 25s as active recovery, i.e., don’t take much rest between the 150s
1 X 100 with pull buoy, alternating 25 flutter on back/25 breast kick on back
Swim twice through the following. Wear fins for everything except the 100 pull.
2 X 150 swum as 25 flutter on back + 100 IM + 25 flutter on back. Use the 25s as active recovery.
1 X 100 pull with pull buoy, B+1 breathing pattern (Fastest lane did a 200 pull.)
SPEED SET: 250
Swim only one or two people in a lane for this speed parts.
1 X 100 for time. Your choice of stroke, and you can wear any equipment you want — or no equipment.
1 X 50 for time. Choice of stroke and equipment.
AT LEAST 100 cooldown. Do 200 if you have time.
Total Yardage: 2400