Swimming Set of the Week - February 14, 2014

This week’s set will help you hold good form at the end of a non-freestyle race.

MAIN SET:  2000
Swim twice through the following set.
Goal #1:  Hold good form on the non-freestyle lengths.
Goal #2:  Descend time on each of the four 200s.  Descend time 1-4 on the first round of 100s and descend to an even faster 4th 100 on the second round of 100s.

2 X 200 on a sendoff/turnaround that gives approx. 30 seconds rest.   Final 50 is your choice of Fly, Back, or Breast.

4 X 100 on a sendoff/turnaround that gives 20-25 seconds rest.  Final 25 is your choice of Fly, Back, or Breast.

4 X 50 on a sendoff that gives 15-20 seconds rest.  Second 25 is your choice of Fly, Back, or Breast.