Kick/swim set this week. The sendoffs listed below are just an example… to give you an idea of how to swim the set. Your up-tempo swims should get a little faster as the set progresses, but you are also getting more rest as the set progresses.
The first 100 kick will determine your sendoffs for the set. On that first 100 kick, your rest interval should be approx. 10 seconds. E.g., if you kick the first 100 in 2:10, your sendoff for the 8 X 100s will be 2:20. (When you do the up-tempo swims, you will get more rest than you do when you are kicking.)
8 X 100 on 2:20 (alternate three 100s kick/one 100 up-tempo swim)
6 X 100 on 2:30 (alternate two 100s kick/one 100 up-tempo swim)
4 X 100 on 2:40 (alternate one 100 kick/one 100 up-tempo swim)
2 100 on 2:50 (both 100s are up-tempo swims)