Our set of the week has several goals: train for SCM in SCY…hone your sense of pace…practice “back-half” swimming.
WARMUP: 400 on your own
TURN SET: 200
4 X 50 with mid-pool flip on first length
Odd 50s: Freestyle
Even 50s: Backstroke
MAIN SET #1: 1350
Three rounds of the following:
3 X 125 on approximately 30 seconds rest interval; descend 1-3 AND swim the final 50 of each 125 at a faster pace than the first 75.
75 easy recovery
GOAL: Lock in the feeling of doing a “back-half” swim and lock in the feeling of swimming farther than a 100 (in preparation for an SCM meet, for example).
Try to swim something different (or use different equipment) on each round, e.g., Round #1 might be freestyle, Round #2 might be backstroke, Round #3 might be freestyle with fins.
MAIN SET #2: 500
GOAL: Practice negative-splitting at a higher intensity.
1 X 200 choice of one stroke or IM; negative-split the 200 (second 100 is faster than first 100)
1 X 200 easy recovery
1 X 100 choice of one stroke or IM; negative-split the 100