Swimming Set of the Week - August 21, 2009

 Here's a gentle way to introduce some speed into the season.  The big picture of the set is that you start with some easy 100s, working on distance per stroke, good walls, and good technique.  Then you do some 75s, 50s, and 25s that are mostly aerobic (with good form) but each interval asks you to build your speed.  Then you back off with easy 100s again, working on dps.  Then finish with a fast 100 for time.   It's OK to do a different stroke on each of the segments.

4 X 100 with approx. 30 seconds RI.  Swim these as follows:
1st 100:  Count strokes on the first 25.  Hold same count for the next 25.  On the next 25 take off 1 stroke.  Hold the lower count for the final 25.  E.g., if your first length is 19 strokes, your counts would be 19.. 19.. 18.. 18.

2nd 100:  Same as first 100.

3rd 100:  Start with your lower count on the first 50, then take off another stroke for the last 50, e.g., 18..18..17..17.

4th 100:  Save as #3.

4 X 75 with approx. 30 seconds RI
Build to 80% effort on second length of each 50.

4 X 50 on approx. 30 seconds RI
Build to 80% effort on second length of each 50.

4 X 25 with approx. 20 seconds RI  (Take the rest!)
Build to 80% effort on each 25.

100 easy recovery

Repeat the 4 X 100 from the first part of the set.  It's OK to do a different stroke than before.

Finish with 1 X 100 FAST swim for time.  Choice of stroke and choice of equipment (or no equipment)