Swimming Set of the Week - January 14, 2011

What do you do if Glenn's sets are a little too tough?  Modify!

Here's Glenn's 2900-yard set from Thursday, January 13, 2010, modified to make an 1800-yard set.  This turned out to be a good set for the Masters team that I coach.  It allowed for some aerobic pulling interspersed with up-tempo stroke work.  Just as with Glenn's set, this works best if you swim fast when you're asked to swim fast...and swim easy during the pulls.

200 pull on 20 seconds rest; aerobic pace; breathe equally to left and right; your choice of breathing pattern

2 X 50 drill on approximately 15 seconds rest

4 X 75 choice on a sendoff that gives 30 seconds rest.  These are FAST on the final 50 of each 75.

200 pull same as above

2 X 50 drill on 15 seconds rest

4 X 50 choice on a sendoff that gives 20 to 30 seconds rest.  These are FAST on the final 25 of each 50.  Start building your speed going INTO the turn; don't wait until after the turn to start your speed.

200 pull same as above

2 X 50 drill on 15 seconds rest

4 X 25 choice FAST on 40-second sendoff

2 X 50 drill on 15 seconds rest

1 swim ALL-OUT FAST.  Your choice of stroke and equipment and length of swim.   (We had someone choose a 400 IM!).  Find someone to race with, and use the blocks if you want.