Swimming Set of the Week - April 23, 2010

Broken 200s this week, working on holding 200 race pace when you're slightly fatigued.  

The set is 2000 yards or meters.

Notes:
1.  Whenever the rest interval says EXACTLY 40 seconds (or 30 or 20 seconds), you should round up or down by 2 to 3 seconds so that you're pushing off on a 5-tick or 0-tick to make it easier to get your time.  But don't take more than 4 seconds beyond the allotted rest period.
2.  The preliminary freestyle swims should feel easy.  It's the choice swims that are up-tempo at 200 race pace.

3 X (150 freestyle on exactly 40 seconds rest + 50 choice @ 200 race pace on exactly 20 seconds rest)

50 easy recovery

3 X (100 free on exactly 30 seconds rest + 100 choice @ 200 race pace on exactly 20 seconds rest)

50 easy recovery

3 X (50 free on exactly 20 seconds rest + 3 X 50 choice on exactly 20 seconds rest; descend time on the 3 X 50 within each 200)

100 easy recovery