Swimming Set of the Week - April 25, 2008

Maintain some fitness and work on some pace. 

Heading into a championship situation, there's always a balance between staying in shape, and learning where your speed is.  This set gives you just a bit if yardage, while mixing some strong swimming with some long easy recovery.  Stay smooth and in control on the recovery.

Do the following set twice:
• 100 free on 1:45
• 50 fly pace on :45
• 100 free on 1:45
• 50 back pace on :45
• 100 free on 1:45
• 50 breast on :45
• 100 free on 1:45
• 50 free on :45

The first time through the set, hold the 50s (other than fly) at 200 IM pace.  The second time through, drop each 50 by .5 - 1 second.  Not totally a sprint, but still pretty fast.