Swimming Set of the Week – August 5, 2011

 This week’s set asks you to swim in all the different training zones, from recovery/aerobic, all the way up to above race pace.

Swim a nice long warmup (800-1000) before doing the set, which is 2000 yards/meters).

MAIN SET: 2000
Everything is choice of stroke and equipment but, in each round, the 200s should be the same, the 100s should be the same, and the 50s should be the same (so that you can compare your times, unbroken versus broken).

Goal of the set:  Swim the broken swims in a time that’s equal to or faster than your time on the straight swims.  E.g., if you swim the straight 200 in 2:30, you should try to swim the broken 200 in 2:30 (2:20 swim time plus the 10 seconds rest). 

Swim two rounds of all of the following:
1 X 200 on a sendoff (SO) that gives 25-30 seconds rest

1 X 100 on a SO that gives 25-30 seconds rest

1 X 50 on a SO that gives at least 30 seconds rest

1 X broken 200 on your original SO plus 15 seconds
(Break for exactly 10 seconds at the 100.)

1 X broken 100 on your original SO plus 15 seconds
(Break for exactly 10 seconds at the 50.)

1 X broken 50
(Break for exactly 10 seconds at the 25.)

200 easy recovery

1 X 25 or 50 on the tether.  Choice of stroke.  First 25 is resisted swimming; second 25 is assisted swimming at above race pace.