This week’s set looks kinda plain on paper, but it "swims" great. It allows for a tremendous amount of individual choice, but still keeps a group of swimmers together if they regroup after the 4 X 100.
Swim the 4 X 100s differently on each round (and adjust sendoffs if necessary), but keep the 25s, 50s, 75s, and 100 FRIM/IM on the same sendoffs, round to round. E.g., for the 100s, first round might be kick or kick/swim by 25; second round might be pull with paddles; third round might be stroke/free by 25 or it might be 100% free or 100% IM.
MAIN SET: 1950
Three rounds of the following:
4 X 100 on a sendoff that gives 20-25 seconds rest; descend #4
1 X 25 Fly
1 X 50 Back/Breast
1 X 75 Back/Breast/Free
1 X 100 IM or FRIM (IM, substitute freestyle for fly); descend time each round