Set of the Week - July 13, 2007

The purpose of this set is to start off aerobic, maintaining a moderately high heart rate by minimizing rest. As the set progresses more rest is given but there's a higher demand for speed. This set is ideal for mid-distance freestylers who can focus on their 500 pace and aim to beat that in the last 300. This set was written as a SCY set, but would transition well into a LCM set.

9 X 300

-3 on 3:45
-1 under 3:15
- easy 100
- 2 on 4:00
- 1 under 3:07
- easy 100
- 1 on 4:15
- 1 under 3:00