Swimming Set of the Week - June 14, 2013

Going long this week with 6 X 1000.

Several of Barbara’s masters swimmers are doing long lake swims this summer (3 to 6 miles).   While these swimmers completed all 6 X 1000 (SCM), the rest of the team chose 3 or 4 of the “1000s” as their workout.

6 X 1000
“Continuous” means you do not stop until you’ve finished the 1000.  After each of the continuous 1000s, you can take as much rest as you want/need.

On the freestyle throughout the set, try to maintain bilateral breathing as much as possible.  Try to come up with new breathing patterns to keep things interesting…even something like breathing three times to the right, then rotate the head directly to the left and breathe three times to the left.  It’s OK to wear fins or to pull on some rounds.

#1:  Continuous (use this as your warmup)
10 X (50 freestyle + 50 backstroke)

#2:  Take as much rest as you want/need after each segment
1 X 100
1 X 400, hold same pace as the 100
1 X 100
1 X 400, hold same pace as the 100

#3:  Continous
50 back
50 free
50 back
100 free
50 back
150 free
50 back
200 free
50 back
250 free

#4:  Take as much rest as you want/need after each segment
Five rounds:
1 X 50 (25 back + 25 breast)
1 X 150 freestyle, sighting 3 X per length on first 50, 2 X per length on second 50, 1 X per length on third 50

#5:  Continuous
4 X (50 back + 200 free)…or…10 X (50 back + 50 free)
Whichever pattern you choose, check the clock before you start each new 250 (or 100) to make sure you’re holding a reasonably steady pace.

#6:  Take as much rest as you want/need after each segment
1 X 100
2 X 200, hold pace from the 100
1 X 100
1 X 400, hold pace from the 100; sight 1 X per length on first length of each 100