Written in order of difficulty, with the “easiest” first.
For each set, keep the same stroke for the entire set, or at least stick with one stroke per round.
These are a little gross… you have been warned.
Main Set #4
3 rounds of 3 200s:
100 DPS + 100 fast
100 DPS + 2 x 50 fast
pick intervals which give you only a little rest – but enough to go fast without needing extra rest between each line.
take extra rest between each round
Main Set #5 – a harder version of the previous set
4 rounds of 3 broken 200s:
100 + 100
100 + 2 x 50
100 + 4 x 25
first 100 of each line is strong, work on back half speed for the second part of each line.
as above, pick intervals which only give you a little rest. ok to take a little extra rest between each line, and even more rest between rounds.
Main Set #6 – distance
8 x 250, rotate a fast 100
Main Set #7 – some serious descending
12 x 200
descend 1-4, 5-8, 9-12
descend across the groups of 4 (#12 is the fastest of all)