Swimming Set of the Week - February 24, 2012

This week's set LOOKS like a freestyle set with a little bit of stroke work thrown in.  But it's really all about the 25s of stroke, which you swim AFTER doing a bit of freestyle.    The goal is to hold form on those 25s of stroke, and to risk swimming them up tempo.

Swim four rounds of the following on a 30-second base per 25.   Equipment is optional.

25 stroke
50   (25 free + 25 stroke)
75   (50 free + 25 stroke)
100 (75 free + 25 stroke)
75   (50 free + 25 stroke)
50   (25 free + 25 stroke)
25 stroke
50 easy recovery

Round #1:  Stroke = butterfly
Round #2:  Stroke = backstroke
Round #3:  Stroke = breaststroke
Round #4:  Stroke = choice