Before you start the set, spend a few minutes watching some of the following clips from www.goswimtv.com. The clips show some amazingly beautiful examples of freestyle hand entry and extension. Get some great images in your head, and then go swim the set.
MAIN SET: 2000
1 X 900 swum continuously, but swum as 3 X (200 freestyle + 100 choice recovery)
Take note of the pace clock at the beginning and end of each 200 and descend your time on the 200s.
Choice of equipment, e.g., no equipment…or pull…or pull with paddles…or paddles and fins…or fins.
4 X 50 (25 back + 25 breast)
1 X 900 swum continously, but swum as 6 X (100 freestyle + 50 choice recovery)
Take note of the pace clock at the beginning and end of each 100 and descend your time on the 100s.
Choice of equipment.
This is an “active recovery” set. There are no sendoffs/turnarounds. You can go as fast or as slow as you want on the recovery portions, just as long as you descend when asked to descend.