Swimming Set of the Week - April 4, 2014

This week’s set is good for a group with mixed abilities.  It was the favorite set this week for Barbara’s masters team.

WARMUP:  400 on your own

WARMUP SET:  200
8 X 25 on :35
Odd 25s:  Flutter kick, build
Even 25s:  Dolphin or breaststroke kick, moderate pace

MAIN SET:  1800+
1 X 400 choice of stroke or IM and choice of equipment

Everyone regroup for:
8 X 25 freestyle on :35
#1-7 try for 2 breaths or fewer…or…no breathing from flags to finish
#8 is up-tempo freestyle; breathe as much as you want

2 X 200 on 4:00 (speedy swimmers can attempt 225 or 250+) choice of stroke or IM and choice of equipment; descend 1-2

Everyone regroup for:
8 X 25 as before

4 X 100 on 2:00 (speedy swimmers can attempt 125 or 150+) choice of stroke or IM and choice of equipment; descend 3 and 4

Everyone regroup for:
8 X 25 as before

WARMDOWN:  200