Swimming Set of the Week - March 29, 2013

This week's set is meant as a recovery set after a speed day, but it can sneak up on you if you do the 75s correctly.  At the bottom is a modified version for the less-speedy lanes.

WARMUP:  400 on your own

WARMUP SET:  200
200 practicing line drafting.   Lead swimmer becomes the caboose at each 50.  

MAIN SET:  2200
1 X 400 pull or swim; use an extended breathing pattern if you pull

2 X 75 choice, nice easy pace

1 X 400 IM (kick/drill/kick/drill in each stroke); fins optional

2 X 75 choice, a little faster than before

1 X 400 pull or swim; use an extended breathing pattern if you pull

2 X 75 choice, a little faster

1 X 400 IM (kick/drill/kick/drill in each stroke); fins optional

2 X 75 choice, fastest

WARMDOWN:  100-200 easy

MODIFIED MAIN SET:  1700

1 X 300 pull or swim; use an extended breathing pattern if you pull

2 X 50 choice, nice easy pace

1 X 300 IM (kick/drill/kick in each stroke); fins recommended

2 X 50 choice, a little faster than before

1 X 300 pull or swim; use an extended breathing pattern if you pull

2 X 50 choice, a little faster

1 X 300 IM (kick/drill/kick in each stroke); fins recommended

2 X 50 choice, fastest