Swimming Set of the Week - April 1, 2011

Been traveling this week, and it's always fun to swim with another Masters group.  Here's what the SCAQ (Southern California Aquatics) team was doing today.  Thanks, Coach Gina, for the workout!

This was SCM.

TRANSITION SET (AFTER WARMUP): 400
2 X (4 X 50) on approx. 10 seconds rest
#1:  12 strokes fast; finish easy
#2:  12 strokes fast; finish easy
#3:  easy
#4:  build the 50 to FAST

MAIN SET:  
6 X 100; descend your sendoff by :05 on each 100
1 X 100 kick or swim, recovery
6 X 75; descend your sendoff by :05 on each 75
2 X 75 kick or swim, recovery
6 X 50; descend sendoff by :05 on each 50
3 X 50 kick or swim, recovery
6 X 25; keep same sendoff; descend time 1-6
4 X 25 kick or swim