Swimming Set of the Week - August 23, 2013

Lots of 50s this week, in an all-strokes set that keeps everyone on the same sendoff/turnaround.

MAIN SET:  1650 SCY
Everyone stays together on the same sendoff/turnaround.  The first 12 X 50 are freestyle for everyone.  The next 9 X 50 are your second choice of stroke (but NOT freestyle).  On the 6 X 50, you need to choose ANOTHER stroke that you haven’t done yet.  Same thing on the final 3 X 50.  By the end of the set, you need to have incorporated all four strokes.  Wear fins (or substitute some kicking on your back) if necessary to make the sendoffs.  UP TEMPO means 200 race pace.

12 X 50 freestyle on 1:05; every 4th 50 is UP TEMPO

50 easy recovery

9 X 50 second stroke on 1:10; every 3rd 50 is UP TEMPO

50 easy recovery

6 X 50 third stroke on 1:15; every 3rd 50 is UP TEMPO

50 easy recovery

3 X 50 fourth stroke on 1:20; descend 1-3