Continuing our recent theme of “same-sendoff” practices, here’s another option for when a group is uncoached.
MAIN SET: 1800+
Swim the set as a group!
Fast swimmers could do 250 instead of 200. Slower swimmers could do 150 instead of 200.
Goal: Descend time on the 200s.
After each set of 25s, take 20-40 seconds extra rest before the next 200.
Swim 4 rounds of the following:
1 X 200 IM, FRIM or choice on 4:00 (whatever you choose, swim the same thing on all four 200s)
8 X 25 freestyle on :35 (fins optional)
#1 through #7: Take a maximum of 3 breaths (try for just 1 or 2).
#8: Up-tempo pace; breathe as much as you want.