Taking a standard set of broken 100s today, and changing things around by making them 50% kick and 50% swim.
MAIN SET: 1700
This set works well if you can keep everyone on the same sendoff.
6 X 100 on 3:00 sendoff/turnaround. Hint: If you leave “on the :40,” you will have your subtracted time on each 100 without having to do any math. This may seem like a lot of rest, but the extra rest should lead to faster swimming and kicking 🙂
The 100s are broken as follows:
Swim a 25 and rest exactly 10 seconds…
Kick a 50 of choice and rest exactly 10 seconds…
Swim a 25. Note your time.
Goal: Hold your time steady on 1-3; descend time on 4-6.
100 easy recovery
4 X 50 kick STRONG EFFORT on 1:00 sendoff (or whatever gives the group 10-15 seconds rest)
4 X 25 kick MAXIMUM EFFORT on your 50 sendoff minus 15 seconds
100 easy recovery
6 X 100 broken as before, but this time you kick the first and last 25, and swim the 50.
Goal: Hold your time steady on 1-3; descend time on 4-6
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