Swimming Set of the Week - March 21, 2014

Training individual portions of the 200 IM this week…plus EVF.  This was the most popular set for Barbara’s masters team this week.

WARMUP:  400 on your own

WARMUP SET:  200
8 X 25 on :40 (fins optional)
Odd 25s:  1/2 length high-elbow dog paddle with head out of water…finish with Freestyle
Even 25s:  1/2 length high-elbow dog paddle with head out of water…finish with Breaststroke

MAIN SET:  1600+
The goal of the set is to swim at roughly your 200 IM race pace on the 50s.  It’s important to take the correct amount of rest so that you can swim at the appropriate pace (up tempo).  There is no extra rest between the 25s Fly and the 3 X 50s.  Focus on Early Vertical Forearm on all your strokes.   Fastest swimmers can substitute 4 X 25 Fly for 2 X 25 Fly, but keep these 25s on a 40-second interval.   There’s no need to swim up-tempo on the Butterfly 25s.  Just swim them with good form.  It’s the 50s that are your target for swimming at 200 race pace.

2 X 25 Fly on :40
3 X 50 Backstroke on whatever sendoff gives you 20-25 seconds rest (take the rest!) (most of Barbara’s swimmers used 1:00-1:10; some where 1:15.)

100 recovery

2 X 25 Fly on :40
3 X 50 Breaststroke on whatever sendoff gives you at least 20-25 seconds rest (Barbara’s masters used 1:10-1:20.)

200 recovery, including at least 50 kick and 50 scull

2 X 25 Fly on :40
3 X 50 Freestyle on whatever sendoff gives 20-25 seconds rest  (Barbara’s masters used 1:00-1:10.)

300 recovery, including at least 50 kick and 50 scull

Your choice of ONE of the following.  Choice of equipment.  Focus on swimming with legal strokes and turns, and incorporating the EVF concept into all the strokes.
1 X 400 IM
2 X 200 IM
4 X 100 IM

WARMDOWN:  200 pull or swim