Swimming Set of the Week - December 7, 2012

This week's set is inspired by our Flip-Turn Drill of the Week, and by Glenn's flip-turn set.     This was the week's killer set for the masters team coached by Barbara.   Careful what you eat before practice....

MAIN SET:  600 + ???
6 X 100+; your choice of backstroke or freestyle
Start each 100 by pushing off, taking 3 or 4 fast strokes, then flip and return to the starting wall to immediately start your "true" 100.  You should do a flip as you start your "true" 100.  Descend time every two 100s.  Your time includes the extra flip at the beginning.   Make sure you go the same distance off the starting wall each time, so that you can compare your times.

Your rest interval should be approximately 30 seconds.