Swimming Set of the Week - July 18, 2008

Last weekend we were at Saanich Commonwealth Place, a beautiful community facility in Victoria, British Columbia.  With a 50-meter indoor pool, plus a separate 50-meter pool for diving, Red Cross lessons, synchronized swimming, and water aerobics, the place was always filled with swimmers, coaches, and teachers.  Several teams practice in the facility, and we took a snapshot of one of their workouts that was written on a whiteboard.   Many thanks to Pacific Coast Swimming for the workout, and to our hosts (Swimming Natation Canada) for bringing us to this great swimming venue.

400 (25 catch scull + 75 free)

8 X 100 (25 IM Order + 75 free) @ 1:50/2:10

10 X 50 kick
1 to 5 @ 1:10/1:15
6 to 10 @ 1:05/1:10

4 X 200
Odds:  IM @ 3:45/4:15
Evens:  Free @ 3:30/4:00

16 X 50 (2 each stroke, twice through)
Odds: Drill in the appropriate stroke
Evens:  Fast