Swimming Set of the Week - March 23, 2012

This week's set follows the theme of learning how to pace yourself from start to finish through a workout.  It was the favorite set this week for the Masters team that Barbara coaches.

MAIN SET:  2000
Fins are optional throughout the set, but if you wear them on a particular segment in the early part of the set, you need to wear them on that segment in the later part of the set so that you can compare your times.  Read the entire set before you begin!   In order to achieve descend times in the final part of the set, you will need to pace yourself in the early segments.

2 X 200 IM (even pace on approx. :30 rest)
3 X 100 IM; descend time 1-3 on approx. :25 rest

1 minute extra rest

2 X 200 free (or freestyle pull) (even pace on approx. :30 rest)
3 X 100 free (or freestyle pull); descend time 1-3 on approx. :25 rest

1 minute extra rest

1 X 200 IM (faster than 1st set, on :30 to :45 rest)
1 X 200 free (faster than 1st set, on :30 to :45 rest)
1 X 100 IM (faster than 1st set on approx. :30 rest)
1 X 100 free (faster than 1st set)