Swimming Set of the Week - July 9, 2010

Just got back from coaching Masters.  This was definitely the favorite set of the week.  

15 X 100, every 3rd 100 is up tempo.  Use a sendoff that gives you approximately 25 seconds rest after your first 100.

After # 15, take an extra 60 to 90 seconds rest while you put on some fins.  Then do a final 100 (#16) that is 25 swim/25 kick/25 swim/25 kick, and it should be FASTER than your fastest 100 from the first part of the set.