Swimming Set of the Week - February 22, 2013

Short set in each stroke this week, with the FINIS Tempo Trainer as the Toy of the Week.   If you have just a few Tempo Trainers, do the workout as stations.    A modified version of the set for the "beginner" lanes is below.

WARMUP:  400 choice

FLIP-TURN SET:  200
4 X 50 freestyle or backstroke w/ a mid-pool flip on the first 25.  Turn on your "goofy" (less comfortable) arm on the mid-pool flips.

BUTTERFLY SET:  400
Twice through the following.  Fins recommended, but optional.
8 X 25 on :30 or :35
#1:  Fly/Breast Combo (alternate one stroke of each)
#2:  1 cycle of 2Left/2Right Fly; finish the length with whole-stroke Fly
#3:  Fly/Breast Combo 
#4:  1 cycle of 2L/2R Fly; finish with whole-stroke Fly
#5:  Fly/Breast Combo 
#6:  1 cycle of 2L/2R Fly; finish with whole-stroke Fly
#7 & #8:  Dolphin Kick on Your Back

BACKSTROKE SET:  500
4 X 100 Backstroke with Tempo Trainer (fins optional).  Start with TT at an easy cadence and increase (speed up) the cadence by :05 on each 100.  A comfortable starting point for many masters swimmers is 1:30.
After the 4 X 100, increase the cadence again by :05 and do 2 X 50 Backstroke.

BREASTSTROKE SET:  250
5 X 50 breaststroke with an extra kick
Focus points:
Get UNDER THE SURFACE for your two kicks.  
Keep your head between the shoulders during the second kick.
Stay under the surface with face in the water until the hands separate to start the pull.

FREESTYLE SET:  500
5 X 100 Freestyle
First 4 X 100 are on a sendoff/turnaround that gives 20-25 seconds rest.  Negative-split each 100 (second 50 is faster than first 50).
Take 1 minute extra rest before the 5th 100 and this one is FAST.

WARMDOWN:  200

MODIFICATIONS FOR BEGINNER SWIMMERS
BUTTERFLY SET:  200
8 X 25 with fins on :40 or :45
Odd 25s:  Fly/Breast Combo
Even 25s:  2Left/2 Right Butterfly

BACKSTROKE SET:  400
Same as regular backstroke set, but do 3 X 100, then 2 X 50.  Use Tempo Trainer as in regular set.

BREASTSTROKE SET:  200
Same as regular breaststroke set, but do 4 X 50.  Those still learning breaststroke kick should do 4 X 50 breast kick on their back.

FREESTYLE SET:  400
Same as regular freestyle set, but do 3 X 10, negative-splitting each 100.  Take 1 minute extra rest, then 1 X 100 FAST.