Swimming Set of the Week - June 22, 2012

This week's set asks you to tire the body with 100-125 yards of swim or kick, then climb out and dive in for a really FAST 25...then repeat.

WARMUP:  400 on your own

TRIATHLON SET: 200
6 X 25 swimming 2 or 3 abreast in your lane.  First 4 X 25 are moderate pace, and you should synchronize your strokes.  Final 2 X 25 are FAST pace, but still 3 abreast in your lane.

BREATH-CONTROL SET:  400
Four rounds, with no break between rounds:
2 X 25 breath control on :40 (Coach's choice by round.  It could be freestyle with a max of 1 or 2 breaths/length...or breaststroke with a double underwater pullout...or butterfly not breathing until after the 3rd stroke...or backstroke kicking to mid-pool before breakout.)
1 X 50 pull on 1:00.  Breathe every 4 (or 5) on first 25; breathe as much as you want on secod 25.

BUILD SET:  100
4 X 25 build (choice) on :35

MAIN SET #1: 450
Three rounds of the following.  Take approx. 30 seconds rest between rounds:
1 X 125 then climb out of the pool and do...
1 X 25 FAST ALL OUT from a dive.  
The 125s and 25s are choice or IM.  Descend time on the 125s.  The 25s are ALL OUT.

BREATH-CONTROL SET:  400
8 X 25 pull on :30, breathing every 4 (or 5) strokes

MAIN SET #2:  
Four rounds of the following:
1 X 100 then climb out of the pool and do...
1 X 25 FAST ALL OUT from a dive
1 X 25 active recovery back to the starting end of the pool.
Descend time on the 100s.  The 25s are ALL OUT.
For an added challenge:  Kick the 100s, hop out of the pool, and start your FAST 25 within 10-15 seconds of finishing the 100 kick.

WARMDOWN:  200 easy