Swimming Set of the Week - March 11, 2011

Is it a breaststroke set or a dolphin set?  You decide.

10 X 200 
Odd 200s on 15 seconds rest, swum as:
25 kick on your back, alternate 1 dolphin and 1 breaststroke kick
25 breaststroke, alternate 1 stroke with dolphin kick and 1 stroke with breaststroke kick
25 kick on your back, alternate 2 dolphins and 1 breaststroke kick
25 breaststroke, alternate 2 strokes with dolphin kick and 1 stroke with breaststroke kick
25 kick on your back, alternate 3 dolphins and 1 breaststroke kick
25 breaststroke, alternate 3 strokes with dolphin kick and 1 stroke with breaststroke kick
25 kick on your back, alternate 1 dolphin and 1 breaststroke kick
25 breaststroke, alternate 1 stroke with dolphin kick and 1 stroke with breaststroke kick

Even 200s: freestyle pull on 40 seconds rest

Descend time on the dolphin/breast 200s and on the freestyle 200s (two different tracks).  On the dolphin/breast 200s, try to make a seamless transition between the dolphins and the breaststroke.  Focus on a narrow breaststroke kick.   Focus on maintaining a steady and forward-moving body rhythm.