This week’s set can be used as an aerobic recovery set. For a more aggressive workout, you can pick one of the tracks (either the pulls or the IMs) and push those swims.
Paddles are optional on the pulls.
B+1 breathing means that you use a pattern that gives you a little less air than normal. E.g., if you normally breathe every 3, you should breathe every 4 when it says "B+1."
1 X 500 pull with B+1 breathing pattern
1 X 400 IM with fins (25 kick/50 drill/25 swim in each stroke) Use dolphin kick for breaststroke.
1 X 400 pull, with B+1 breathing pattern
1 X 300 IM w/ fins (25 kick/25 drill/25 swim in each stroke)
1 X 300 pull, breathe every 3…every 2 (twice to the right, then twice to the left)
1 X 200 IM w/ fins (25 drill/25 swim in each stroke)
1 X 200 pull, breathe every 3 on first 50, then breathe as much as you want
1 X 100 IM w/ fins (all swim)