Swimming Set of the Week - June 21, 2013

This week’s set can sneak up on you…three times.

MAIN SET:  1800
Swim three rounds of the following.  Take an extra 30-60 seconds rest between rounds.  Each round is choice of equipment and choice of stroke, kick, or IM.   Surprisingly, the set gets tougher as you shorten the distances.   Choose one thing to think about in your stroke or on your turns, and see if you can maintain focus, even as your rest interval decreases.

1 X 200 on X sendoff/turnaround  (X equals a sendoff that gives you 40-45 seconds rest.)  Make it an even number, e.g., 3:30 or 3:40 as opposed to 3:35 or 3:45.

2 X 100 on a sendoff that’s exactly half of “X.”   E.g., if your 200 was on 3:30, the 100s are on 1:45.

3 X 50 on a sendoff that’s half of your 100 sendoff (round up or down by 5 seconds).  E.g., if 100s were on 1:45, 50s are on :55.

2 X 25 on a sendoff that’s half of your 50 sendoff (round up or down by 5 seconds).  E.g., if 50s were on :55, 25s are on :30.