Swimming Set of the Week - February 19, 2010

This week's set is a trimmed down version of a set that Glenn posted a few days ago...AKA it's a set for the rest of us :)

Seriously, the trimmed-down version (1800 main set versus 4800 main set for Glenn) turned out to be a terrific workout for the Masters team that I coach.   It was hard, but it was everyone's favorite set of the week.   Just goes to show that you don't need to dismiss a set just because it seems too long or too hard for you, or because the sendoffs look impossible.   If the shape of a set looks interesting, there are always ways to tweak it and make it work for you.   Here's Glenn's original set.

And here's my version of it.  This took an hour, with total yardage of 2700.

WARMUP:  400
WARMUP SET: 300
12 X 25 with fins
     Odds: Dolphin kick on your back w/ hands at your sides.  Focus on kicking up AND down
     Evens:  Backstroke, focus on the downbeat of your kick

MAIN SET:  1800
On each set of 4 X 50 and 4 X 75, make sure you descend you time on #3 and #4.    Hitting the descends is important!

4 X 50 on 1:00 kick w/ fins (25 dolphin + 25 flutter); odd 50s with a board; evens without a board
4 X 75 on 1:30 kick w/ fins (25 dolphin + 50 flutter); first two 75s w/ a board; last two without

100 easy pull; use a bilateral breathing pattern of your choice AND no breathing until after your 2nd stroke off each wall (do it over if you don't get 100% compliance:)

4 X 50 IM order on 1:05
4 X 75 (25 back + 25 breast + 25 free) on 1:40; descend time on 3 & 4

100 easy pull; use a bilateral breathing pattern of your choice AND no breathing until after your 2nd stroke off each wall (do it over if you don't get 100% compliance:)

4 X 50 freestyle on 1:00; descend time on 3 & 4
4 X 75 freestyle on 1:30 (take an extra 15 seconds rest before blasting the final 75); descend time on 3 & 4

100 easy pull; use a bilateral breathing pattern of your choice AND no breathing until after your 2nd stroke off each wall (do it over if you don't get 100% compliance:)

WARMDOWN: 200
8 X 25 easy choice; start from a dive when you're at the deep end of the pool.