Swimming Set of the Week - January 27, 2009

Swim at least two rounds of the following:

1 X 200 IM kick/swim with fins  (all kicking is with arms at sides; substitute dolphin kick for breast kick)

1 X 200 IM kick/swim without fins

1 X 200 IM scull/swim with pull buoy (scull in the appropriate stroke)

1 X 200 IM kick/swim with fins (all kicking is with arms extended; substitute dolphin kick for breast kick)

1 X 200 IM swim with fins (breaststroke = breast arms with dolphin kick)

8 X 25 without fins, alternate 25 FAST in IM order and 25 easy backstroke recovery  (Make sure FAST is at least 90% effort.)