Swimming Set of the Week - July 20, 2012

IM set this week.  Go get it.

WARMUP: 400 on your own

WARMUP SET:  200
Swim 3 at once in your lane.
8 X 25
Odd 25s:  Synchronize strokes with the other two swimmers
Even 25s:  Swim in a draft formation of your choice

MAIN SET 1900
16 X 50 as follows:
3 X 50 (25 Fly + 25 Back) on 1:05
3 X 50 (25 Back + 25 Breast) on 1:05
3 X 50 (25 Breast + 25 Free) on 1:05
3 X 50 Free on 1:00
4 X 50 (Fly/Back...Back/Breast...Breast/Free...Free/Free) on 1:05

100 easy recovery

3 X 100 choice on 2:00; descend 1-3
30 seconds extra rest

4 X 75 on 1:30 (Fly/Back/Breast...Back/Breast/Free...Repeat)
30 seconds extra rest

5 X 50 choice on 1:05
30 seconds extra rest

6 X 25 kick with NO FINS on :40.  You must do at least one 25 of deolphin kick, one 25 of flutter kick, and one 25 of breaststroke kick.

WARMDOWN:  200 easy choice