Main set today included freestyle 50s and 100s, with a couple of kick sets at the end.
MAIN SET #1: 1200
Swim 4 rounds of the following, with no break between rounds. Your sendoff for the 100 should be exactly double your sendoff for the 50s, so choose your sendoffs accordingly. You should get approximately 10 seconds rest on the 50s. For an added challenge, descend time 1 to 4 on the 100s.
4 X 50 freestyle on X sendoff, using a breathing pattern that is +1 from your normal, e.g., if you normally breathe every 3 strokes you would breathe every 4 strokes on these 50s.
1 X 100 freestyle on 2X sendoff; breathe as much as you want
MAIN SET #2: 400
8 X 50 kick (25 flutter kick + 25 dolphin kick) with fins on a sendoff that gives 15-20 seconds rest
Odd 50s: Use a kickboard and kick on your stomach
Even 50s: No kickboard; kick on your back
MAIN SET #3: 200+
Divide swimmers into groups of 4. Each group needs one medball weighing 2 to 6 pounds.
Two swimmers pass the medball back and forth across a laneline while the other two swimmers kick a 50. When the kickers are finished, they start passing the medball while the original medballers do a 50 kick. Repeat until all swimmers have completed 3 X 50 kick.
To finish the set, divide the swimmers into groups of 2 and give each group a medball. Each group passes their medball back and forth across a laneline while moving down the pool and back, to complete a 50.
You can see a video of this final kick drill here.