Our set of the week features speed and technique.
400 easy on your own
8 X 25 with fins
Odd 25s: 2 Left / 2 Right / 2 whole-stroke butterfly
Even 25s: 2 Left / 2 Right / 3 whole-stroke backstroke
MAIN SET: 1800
Three rounds of the following:
1 X 200 scull/swim by 25 (choice of scull and choice of stroke)
1 X 100 easy freestyle or backstroke with a fast mid-pool flip on each length (Check out Kara Lynn Joyce for how to execute the flip.)
3 X (75 swim + 25 easy double-arm backstroke)
* Descend 75s in each round to a MAX EFFORT for time on #3. The 25s after each 75 are meant as easy recovery.
* On the 75s, try to put into practice the focus points you work on while sculling and flipping.
* Take the prescribed amount of rest (see below). In order to swim at max effort, you need rest!
Round #1: No equipment; each 75 + 25 is on 2:00 sendoff
Round #2: Fins; each 75 + 25 is on 2:15 sendoff (Fins allow you to experience above-race-pace speed.)
Round #3: You choice of no equipment, fins, or fins and paddles; each 75 + 25 is on 2:30 sendoff
4 X 50 easy pull on moderate sendoff