Swimming Set of the Week - August 2, 2013

Speed set this week…if you swim it with integrity.

MAIN SET:  1800
Swim two complete rounds of the following.  Do the same “thing” on all the 50s in a given round.  For example, you could swim each 50 as 25 Butterfly + 25 Backstroke…or 50 kick.  If you’re a butterflier or breaststroker, this is a good set to do as fly or as breast.

The first 50 of the round determines your initial sendoff/turnaround (“X”).  It should give you about 15 seconds rest.   Add 5 seconds to your sendoff on each subsequent group of 3 X 50.   Re-set your “X” at the beginning of the second round.

3 X 50 on X (approximately 15 seconds rest interval)

100 easy

3 X 50 on X plus 5 seconds

100 easy

3 X 50 on X plus 10 seconds

100 easy

3 X 50 on X plus 15 seconds

100 easy