Swimming Set of the Week – July 8, 2008

Use this set to learn how to be aggressive within a set — or within a much longer open-water swim.  In each round, the 2nd swim is faster than the first.  You can mix it up with stroke and equipment throughout the set, but each segment should be the same, e.g., if you pull freestyle on the first 300, you should pull freestyle on the second 300.   Rest interval between swims should be about 30 seconds.  You can take a little more time between segments if you need it.

2 X 400

2 X 300

2 X 200

2 X 100

2 X 50

2 X 25