Set of the Week - March 30, 2007

Our Set of the Week will help you develop middle-distance strength and endurance, as well as a sense of pacing for your 200 races.

Here's the set:
Round 1
4 X 200, descend time 1 to 4
#4 should be best time plus :15

Round 2
4 X 200, descend time 1 to 4
#4 should be best time plus :10

Round 3
4 X 200, descend 1 to 4
#4 should be sub best time/ +:05

Choose a sendoff that gives you 15 to 30 seconds rest throughout a round. Take 1:00 break between rounds.

There are three different ways to swim each round. One round should be with fins, one round with paddles, and one round without equipment. It's up to the swimmer to select which piece of equipment will be used in each round. Use your weakest choice first, because the 200s in the first round are supposed to be the slowest. In the last round you should be swimming sub your best time or close to it, so be sure to use whichever piece of equipment helps you the most. For some of you, this will be no equipment at all.

If reaching the time goals for each round will be challenging enough, simply focus on that. For those who want more of a challenge, work on a even descend within each round. Try to have the time difference between #1 and #2 be the same as the time difference between #3 and #4.