Swimming Set of the Week – October 28, 2011

Working 200 pace this week.

MAIN SET:  1800
These sendoffs were for SCY.  It may seem like a lot of rest.  Take it!

Three rounds:
8 X 25 on :35 sendoff
4 X 50 on 1:10 sendoff
1 X 200 on no particular sendoff

Round #1:  200 is up tempo
Round #2:  50s are up tempo
Round #3:  25s are up tempo

The up-tempo swims should all be in the same stroke.  Everything else is easy choice (kick, pull, drill, fins, etc., are OK).  Get your time on the first 200.  Divide your time by 4.  Your up-tempo 50s should be roughly 4-5 seconds faster than this time.  E.g., if you swim the up-tempo 200 in 2:40 and you divide 2:40 by 4, you get 40 seconds.  This means all of your 50s should be close to 35-36 seconds.   When you get to the up-tempo 25s, divide your average 50 time by 2, and substract 1 or 2 seconds.  This is your target time for the 25s.  The swimmer in our example would be targeting roughly 16-17 seconds on the 25s (36 divided by 2 = 18…subtract 1 or 2 seconds and you get 16-17).  

Have fun!