Set of the Week - October 5, 2007

 Here's a main set that introduces a modest amount of threshold work, as well as a modest amount of stroke work. It would be a good early-season set for breaststrokers or backstrokers.

Do two or three rounds of the following.

8 X 100 on sendoff that gives approximately :30 rest on the first round, :25 rest on the 2nd round, and 20 rest on the 3rd round
Odds: Freestyle at smooth, aerobic pace, work on full extension
Evens: Breast or Back, descend time 1-4

200 IM drill on :30 RI

8 X 50 on :15 RI
Odds: Freestyle at smooth, aerobic pace, work on full extension
Evens: Breast or Back, descend time 1-4

200 IM drill on :30 RI