Set of the Week - March 2, 2007

 As the short-course competition season comes to a close, here is a set that allows for plenty of speed work for an upcoming meet but also active rest that allows your body to begin resting.

1 X 100 easy
1 X 200 moderate active recovery
1 X 25 FAST; 75 easy
1 X 200 moderate active recovery
1 X 50 FAST; 50 easy
1 X 200 moderate active recovery
1 X 75 FAST; 25 easy
1 X 200 moderate active recovery
1 X 100 FAST

It is important on a set like this to set goals for your fast swims. Set tough goals that would be a challenge on a set without as much active recovery. The moderate-pace 200s allow your body to recover so that you will be ready to push off and and swim at race pace for each FAST swim.