Swimming Set of the Week - February 28, 2014

Quick and continuous IM set this week.  This was the favorite set of the week for Barbara’s masters swimmers.

WARMUP:  400 on your own

WARMUP SET:  200
8 X 25 on :35 (fins optional)
Odds:  Dolphin kick on your back
Evens:  Your choice of any butterfly drill (or fly/breast drill)

MAIN SET #1:  1300
Do the set as a group!  Swim four rounds of the following with no extra rest between rounds.  Try to descend your time 1-4 on the 100 IMs throughout the set.   Fins are optional.  We had a second group of swimmers on 1:05 for the 50s and 2:15 for the IMs.

1 X 50 Fly/Free on 1:00
1 X 50 Back/Free on 1:00
1 X 50 Breast/Free on 1:00
1 X 50 Free/Free on 1:00
1 X 100 IM on 2:00

After completing four rounds of the above, swim a 100 easy recovery

MAIN SET #2:  600
You don’t need to do this set as a group.  Time to express yourself, whether it’s with a 400 IM or 3 X 200 breaststroke!  Go for it.

Your choice of ONE of the following scenarios:
Option #1:  6 X 100 choice; descend 1-3 and 4-6.  Rest interval is approx. 20 seconds.
Option #2:  3 X 200 choice; descend 1-3 if doing IM or FRIM; all others descend 1-2 and then negative-split #3.  Rest interval approx. 30 seconds.
Option #3:  1 or 2 X 400 choice depending on speed and available time; negative split AND descend 1-2.

WARMDOWN:  200