Swimming Set of the Week - February 25, 2011

This seems to be the week for stroke and IM.  Here's a stroke set that will help you build strength and endurance for the final length of your stroke races.

Do four rounds of the following, one round in each stroke.  It's important to maintain great form and stroke technique on all of the "stroke" lengths.   Do a 50 easy recovery between each round.  On the fly round, it's OK to do a butterfly drill or to swim 3 strokes of butterfly, then switch to freestyle, on the butterfly lengths.  Recommended sendoff is 30 seconds per 25 (short-course yards).   Total yardage:  1800.

1 X 25 stroke
1 X 50 (25 free + 25 stroke)
1 X 75 (50 free + 25 stroke)
1 X 100 (75 free + 25 stroke)
1 X 75 (50 free + 25 stroke)
1 X 50 (25 free + 25 stroke)
1 X 25 stroke

50 easy recovery