Swimming Set of the Week - August 13, 2010

IM set this week.  Actually, it's a FRIM set but you can do IM if you want to kick it up a notch.

FRIM = IM except that you substitute FReestyle for Butterfly.  

Beginner swimmers do 16 X 100.
Intermediate swimmers do 20 X 100.
Advanced swimmers do 24 X 100.

If 16 X 100, do the following with no break:
8 X 100 FRIM on X (X = a sendoff that gives 15 to 20 seconds rest.)  Keep it aerobic.
4 X 100 FRIM on X minus 5 seconds (sendoff gets tougher by 5 seconds)
4 X 100 Freestyle on X minus 10 seconds

If 20 X 100, do the following with no break:
12 X 100 FRIM on X
4 X 100 FRIM on X minus 5 seconds
4 X 100 Freestyle on X minus 10 seconds

If 24 X 100, do the following with no break:
12 X 100 FRIM on X
4 X 100 FRIM on X minus 5 seconds
4 X 100 FRIM on X minus 10 seconds
4 X 100 Freestyle on X minus 15 seconds