Swimming Set of the Week - April 20, 2012

This week's set asks you to descend your swim time, but on as ascending sendoff.

Start with 800-100 yards warmup.

MAIN SET:  1600
16 X 100 Freestyle or IM or FRIM or stroke/free.  Whatever stroke(s) you do, keep it the same for all 16 X 100.

Start with a sendoff that gives approximately 10 seconds rest when you're swimming at an aerobic pace.  Every two 100s, add :05 to your sendoff.  You will be getting more rest as the set progresses, so your swim times should get faster as the set progresses.

Here's an example for someone whose aerobic pace is 1:30/100:

2 X 100 on 1:40
2 X 100 on 1:45
2 X 100 on 1:50
2 X 100 on 1:55
2 X 100 on 2:00
2 X 100 on 2:05
2 X 100 on 2:10
2 X 100 on 2:15