Swimming Set of the Week - December 2, 2011

 Paddles and fins....ahhhhhhh.

Building some power/strength today...and a feel for SCM while training in a SCY pool.   Feel free to substitute freestyle or backsroke for the breaststroke lengths.

This set works really well with the PDF fins from Finis.  On the breaststroke, try alternating one stroke with breaststroke kick and one stroke with dolphin kick.

Total yardage:  2000

4 X 225 with paddles and fins on a sendoff that gives 20-25 seconds rest; descend 1-4
Each 225 is 3 X (50 free + 25 breast)

100 easy

4 X 125 with pull buoy and paddles on a sendoff that gives 20-25 seconds rest; descend 1-4
Each 125 is breast/free/breast/free/breast

100 easy

4 X 75 with fins on a sendoff that gives 20-25 seconds rest; descend 1-4
Each 75 is free/breast/free

100 easy