> Swimming Set of the Week - September 13, 2013 | GoSwim TV

Swimming Set of the Week – September 13, 2013

Working flip turns again this week, and training for the SCM season in a SCY pool.

WARMUP:  400 on your own

WARMUP/BACKSTROKE FLIP SET:  200
4 X 50 backstroke with a mid-pool flip on your goofy (less comfortable) arm on the first length

MAIN SET:  1800+
4 X 100 backstroke on a sendoff that gives about 20 seconds rest.  These 100s have a little something extra added at the front end.  Start each 100 by pushing off on your back and taking 2-3 strokes of backstroke, then flip on your goofy arm and return to the starting wall to do another flip and to begin your “true” 100.    For added excitement, try to descend time 1-4.

4 X 25 Butterfly or Butterfly drill on :30

4 X 125 IM on a sendoff that gives 25-30 seconds rest (extra length is choice and you can add it at any point in the IM)

50 easy recovery

4 X 50 Breaststroke with an Extra Kick

50 easy recovery

4 X 125 choice; descend #3 and #4

WARMDOWN:  200-400
200 to 400 pull; breathe as much as you want on the odd lengths; breathe every 3..4..5..or 6 (whatever is challenging but doesn’t leave you gasping for air) on the even lengths.