Set of the Week - November 30, 2007

Here's a 3200-yard set that helps you work on breaststroke pace and endurance for the 200 breast, without doing too much whole-stroke breaststroke. The 200s are on approximately :30 RI. The 50s are on 10-15 seconds RI. Drill 200s can be a mix of any breaststroke drill, such as streamline kick, breast with an extra kick, pulse breast, breathing every other stroke, single-leg kick, etc. The goal is to descend your times on the swim 200s. The breaststroke 50s should be at 200 pace.

4 X 200 (3 drill/1 swim)
8 X 50 (odds choice; evens breast)
3 X 200 (2 drill/1 swim)
8 X 50 (odds choice; evens breast)
2 X 200 (1 drill/1 swim)
8 X 50 (odds choice; evens breast)
1 X 200 swim