Swimming Set of the Week - March 22, 2013

Two weeks in a row:  a set that will keep the IM swimmers AND the freestylers happy (with some breaststroke love at the end).

MAIN SET:  2800
Fins are optional on the IMs.  Pull buoys are optional on the breath-control 25s.  

1 X 400 IM

7 X 25 freestyle, with a max of 2 breaths per length.  Relax on these.  Your rest interval is 3-4 "bobs" after each 25.
1 X 25 freestyle up tempo; breathe as much as you want

2 X 300 IM (25 kick + 25 drill + 25 swim in each stroke)

7 X 25 freestyle, with a max of 2 breaths per length.  Relax on these.  Your rest interval is 3-4 "bobs" after each 25.
1 X 25 freestyle up tempo; breathe as much as you want

3 X 200 freestyle pull; descend time on #3

7 X 25 freestyle, with a max of 2 breaths per length.  Relax on these.  Your rest interval is 3-4 "bobs" after each 25.
1 X 25 freestyle up tempo; breathe as much as you want

4 X 100 IM; descend time on #3-4

7 X 25 on :40; these are breaststroke with a double underwater pullout
7 X 25 up-tempo breaststroke with a single underwater pullout