Swimming Set of the Week - August 26, 2011

With the upcoming SCM season in mind, here's a set that will help you get ready for SCM, even if you're training in a SCY pool. 

Total yardage:  1900

10 X 125 as follows:
Odd 125s:  Swim a straight 125.
Even 125s:  These are broken at the 100 for exactly 10 seconds, then up-tempo swim on the final 25.  Descend time on these. 

The 125s are choice of stroke and equipment.  Choose a sendoff that gives you 10-20 seconds rest on the straight-swim 125s.  Add 15 seconds to that sendoff for your broken 125s.    E.g., if your straight 125s are on 2:00 sendoff, the broken 125s are on 2:15.  

200 easy recovery

6 X 75 as follows:
Odd 75s:  Swim a straight 75.
Even 75s:  These are broken at the 50 for exactly 10 seconds, then up-temp swim on the final 25.  Descend time on these.

Again, these are choice.  Choose a sendoff that gives 10-20 seconds rest on the straight swims.  Add 10 seconds to that sendoff for your broken 75s.  E.g., if your straight 75s are on 1:20, the broken 75s are on 1:30.