The first set is essentially a broken (and relatively fast) 1650 (66 lengths of a 25-yard pool). There are no real "sendoffs" because you are resting for a certain amount of time (exactly 10 seconds) after every swim segment. If you time how long it takes to swim the entire set, and add 1:40 to that time, you get an approximation of your time for a race-day 1650. Here’s the set:
Break for 10 seconds at…
11 lengths…
10 lengths… 9 lengths… 8 lengths… 7 lengths… 6… 5… 4… 3… 2… 1
The second set is a 3025-yard IM set:
11 X 275 (11 lengths), swum as 25 each of FL/BK/BR/BK/BR/FR/FL/BK/BR/FR/FR
Alternate 2 X 275 with fins… 2 X 275 without fins.
On the 11th 275, swim it with fins or without fins, but rest 11 seconds after each 25.
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