Swimming Set of the Week 2 - December 23, 2008

For a special holiday treat for your swimmers, give them JUST a bit more than they asked for.

Here's a very simple set that grows and grows as you go through it.  Easy to follow, but oh so very tough to complete.

3 x 100 IM on :15 rest between each 100
#1 - regular 100 IM
#2 - 100 IM, climb out and dive in at each end
#3 - 100 IM, climb out and do 5 push-ups at each end.

Take 1:00 rest 

3 x 200 IM on :15 rest between each 200
#1 - regular 200 IM
#2 - 200 IM, climb out and dive in at each end
#3 - 200 IM, climb out and do 7 push-ups at each end.

Take 1:00 rest 

3 x 400 IM on :15 rest between each 400
#1 - regular 400 IM
#2 - 400 IM, climb out and dive in at each end
#3 - 400 IM, climb out and do 10 push-ups at each end.

A short 2,100-yard set that will have them sleeping in on Christmas morning.
236 total pushups.  56 times climbing out of the pool.

If your pool accommodates wresting mats, or sit-up mats, and you have time... you can repeat the set doing sit-ups as well.  :)

Ho Ho Ho Ho Ho