Swimming Set of the Week - March 28, 2014

Kick set this week.  Always fun.

WARMUP:  400 on your own

WARM UP THE LEGS: 200
Two rounds:
2 X 25 kick on :40
1 X 50 pull on 1:00

MAIN SET:  1550
It’s OK to:  wear fins on some of all segments; mix kicks within segments (but be consistent within a segment); kick on your back or stomach or with a board (be consistent within a segment).

3 X 100 kick on a sendoff/turnaround that gives approximately 20 seconds rest after #1; descend 1-3

100 easy recovery

3 X 100 kick on approx. 20 seconds rest; descend 1-3 to a lower time than before

100 easy recovery

3 X 50 kick on half of your original sendoff; kick faster than half of your 100 time

100 easy recovery

3 X 50 kick as before; try to be slightly faster than first set of 50s

100 easy recovery

3 X 25 kick on :35 (25-yard pool); try to be faster than half your 50 time

75 easy recovery

3 X 25 kick on :45; these are FAST with everything you’ve got left
25 easy

WARMDOWN:  200 pull