Swimming Set of the Week - January 20, 2012

Still trying to get in a little extra training before your One Hour Swim?  Here's another set to help you get ready for this January Masters ritual.

WARMUP:  400
MAIN SET:  4000
Try not to take too much extra rest between the pulling and the swimming -- keep it to 30-60 seconds max.

1 X 800 freestyle pull; negative split; adjust your breathing pattern in such a way that it's really bumped up on the first 200, give yourself a bit more air on the second 200, even more air on the third 200, and breathe as much as you want on the final 200.

8 X 100 choice @ aerobic pace (the pace per 100 you could sustain for 30-60 minutes) on whatever sendoff gives you approximately 10 seconds rest.  Aim for your OHS pace or maybe 1 second faster.

1 X 600 pull; negative split, same breathing idea as the 800, but add more air by 150.

6 X 100 choice @ aerobic pace; same sendoff as 8 X 100.

1 X 400 pull; negative split; same breathing idea as the 800, but add more air by 100.

4 X 100 choice @ aerobic pace; same sendoff as 8 X 100.

1 X 200; negative split; same breathing idea, but add more air every 50.

2 x 100 choice @ aerobic pace; same sendoff as before or :05 faster.  Push these to simulate end of the OHS.

WARMDOWN:  200 gives you 4600