Swimming Set of the Week - February 7, 2014

Introducing some speed this week, with up-tempo swims and tether.

WARMUP:  400 on your own

WARMUP SET:  600Remember:  This is still warmup!  Smooth, easy pace.6 X 100 (25 kick + 25 drill + 50 swim)Odd 100s:  ChoiceEven 100s:  Freestyle

Introducing some speed this week, with up-tempo swims and tether.

WARMUP:  400 on your own

WARMUP SET:  600
Remember:  This is still warmup!  Smooth, easy pace.
6 X 100 (25 kick + 25 drill + 50 swim)
Odd 100s:  Choice
Even 100s:  Freestyle

MAIN SET #1:  1350
3 X 50 + 1 X 75 + 175 + 1 X tether + 50 easy
2 X 50 + 1 X 75 + 175 + 1 X tether + 50 easy
1 X 50 + 1 X 75 + 175 + 1 X tether + 50 easy

The 50s are at moderate pace on a sendoff that gives exactly 10 seconds rest.  With no extra rest, start the 75, which should be up tempo and you should descend your 75s throughout the set.  The 175s are smooth, choice, precise swimming with exact turns.  Nothing sloppy! These can be pull or with fins.

The tether is choice; fins are OK.  Do just one 25 of tether on each round.  If you want to do a 50 of tether (25 resisted + 25 assisted), that’s good.

MAIN SET: #2:  1050
4 X 125 choice on a sendoff/turnaround that gives approximately 30 seconds rest.  Descend 1-3.  #4 is from a dive and should be faster than #3.

50 easy recovery

3 X 125 choice on a sendoff that gives approximately 40 seconds rest.  Descend 1-2.  #3 is from a dive and should be faster than #2.

1 X 125 choice from a dive.  This should be your fastest of all the 125s.

WARMDOWN:  150 easy gives you 3500 total yards/meters