This week’s set uses a descending sendoff and combines freestyle with choice of stroke (or IM). The challenging part is the non-freestyle swimming.
Swim three rounds of the following. Each round is on a tighter sendoff (tighter by :05). Total yardage for the set is 1800.
6 X 100
Odd 100s: easy, smooth freestyle
Even 100s: anything by freestyle (IM is OK); descend time 1 to 3 in each round
Use the same sendoff for the freestyle 100s AND for the non-freestyle 100s.
To choose your initial sendoff, swim your first 100 freestyle at a moderate pace and add approximately 40 seconds to your time… that’s your sendoff.
For example: If you swim the first 100 freestyle in 1:10, your sendoff for the first round will be 1:50 (1:10 plus 40 seconds). You swim the first 6 X 100 on 1:50 sendoff. On the second round, your sendoff is 1:45. On the third round, your sendoff is 1:40.