Swimming Set of the Week - August 26, 2008

 Still on the IM train.  Here's a 3400-yard set that works all the strokes.

 You'll be swimming a total of 10 X 300 on a tighter and tighter sendoff.  Each 300 is swum as 100 backstroke + 100 breaststroke + 100 freestyle.  Throw in 4 X 25 fly between each group of 300s.

4 X 300 on a sendoff that gives 45 to 50 seconds rest

4 X 25 fly or fly drill with fins on :30

3 X 300, take :05 off your initial sendoff

4 X 25 fly or fly drill with fins on :30

2 X 300, take another :05 off your sendoff

4 X 25 fly or fly drill with fins on :30

1 X 300, this should be your fastest time of the set

4 X 25 fly or fly drill with fins on :30