When coaches are away at big meets and non-meet swimmers are practicing on their own, here’s a set that will keep everyone on the same sendoff.
MAIN SET: 1800
Swim the set as a group! Swim two rounds of the pyramid, on a 30-second base per 25. Wear fins or substitute kick, if necessary, to make the sendoffs.
100 IM or FRIM (IM substitute Free for Fly) or Free
After two rounds of the pyramid, swim 50 easy recovery, then…
3 X 50 on 1:00, 1:05, or 1:10 (stay together!)
Odd 50s: FAST kick, choice
Even 50s: Freestyle with Tennessee turn
4 X 75 pull or swim on 1:30; descend #3 and #4
1st 25: breathe only to the right
2nd 25: breathe only to the left
3rd 25: breathe equally to left and right