Speed set this week…if you swim it with integrity.
MAIN SET: 1800
Swim two complete rounds of the following. Do the same “thing” on all the 50s in a given round. For example, you could swim each 50 as 25 Butterfly + 25 Backstroke…or 50 kick. If you’re a butterflier or breaststroker, this is a good set to do as fly or as breast.
The first 50 of the round determines your initial sendoff/turnaround (“X”). It should give you about 15 seconds rest. Add 5 seconds to your sendoff on each subsequent group of 3 X 50. Re-set your “X” at the beginning of the second round.
3 X 50 on X (approximately 15 seconds rest interval)
100 easy
3 X 50 on X plus 5 seconds
100 easy
3 X 50 on X plus 10 seconds
100 easy
3 X 50 on X plus 15 seconds
100 easy
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