Swimming Set of the Week - April 29, 2011

 Speed workout that would work for a taper.

This was the most popular set of the week for our Masters group.  It allowed everyone to be on the same sendoff, and created some nice race situations toward the end.   Swimmers can start from the blocks at any time on the 50s.  Use the 150, 75s, and 50s as recovery, with very generous sendoffs.    At one practice where we had beginner swimmers, we used 1:15, 1:30, 1:45, and 2:00 for the sendoffs on the 50s.

Total Distance:  1200

1 X 150 moderate-pace freestyle

3 X 50 choice on 1:00 sendoff; descend 1-3

2 X 75 recovery-pace freestyle on a generous sendoff that accommodates all swimmers

3 X 50 choice on 1:15 sendoff; descend 1-3

3 X 50 recovery-pace freestyle on a generous sendoff that accommodates all swimmers

3 X 50 choice on 1:30 sendoff; descend 1-3

2 X 75 recovery-pace freestyle on a generous sendoff that accommodates all swimmers

3 X 50 choice on 1:45 sendoff; descend 1-3