Swimming Set of the Week - June 29, 2012

Pace set this week.  

Total Yardage:  1800
As you swim the "longer" swims, calculate your average pace per 50.  This is your starting pace for the first 50 of the 3 X 50 that follow.  As you work through the set, your pace for the longer swims should get faster; therefore, your pace for the 50s should get faster.  On the 50s, use an interval that gives 15 to 25 seconds rest...no less than 15 seconds!  You can change stroke and kit on different segments, but not within a segment.  To make this a longer set (2350 yards), increase the number of longer swims to three, e.g., 3 X 200 followed by 3 X 50.

2 X 200 on approx. 30-second rest interval
3 X 50; descend 1-3

50 easy

2 X 150 on approx. 25-second rest interval
3 X 50; descend 1-3

50 easy 

2 X 100 on 20- 25-second rest interval
3 X 50; descend 1-3

50 esy

2 X 75 on 20- 25-second rest interval
3 X 50; descend 1-3

50 easy