Set of the Week - August 19, 2011

This week's set combines active recovery with the goal of descending your times.  

This set works best in a short-course pool, and if two swimmers of roughly equal speed are splitting the lane.   It's not a perfect set if you're circle swimming.  

Total:  1850 yards/meters

6 X 100 freestyle with 25 yards/meters of active recovery after each 100.  Descend time 1-6.  "Active recovery" means that you stop long enough to get your time after each 100, then push off right away for an EASY length of kicking or backstokre or whatever you want.  Then start the next 100 within 5-10 seconds of finishing your easy 25.

200 easy recovery, choice

4 X 100 choice or IM with 25 of active recovery after each 100.  Descend time 1-4.

200 easy recovery, choice

2 X 100 choice or IM with at least 60 seconds of rest (not active recovery) in between.  Make the 2nd 100 faster than the first 100.