Swimming Set of the Week - March 30, 2012

This week's set works the legs...arms...legs...arms....

Each kick segment is different.  The most fun was the one where you kick flutter kick within the flags.  

WARMUP:  600
400 choice
8 X 25 on :30 with your choice of pull buoy or fins
    #1-4:  maximum of 3 breaths per length
    #5-8:  maximum of 2 breaths per length

MAIN SET:  1800
In the main set, you're alternating a short kick segment with a short pull segment.  Descend time on each of the 200s, and descend time on each of the 100s.

4 X 50 on a sendoff that gives approximately 10 seconds rest.
Each 50 is 25 flutter kick on your back + 25 backstroke.  Fins optional.

1 X 200 pull, using various breathing patterns so that you get more air on each 50. E.g., breathe every 7 on first 50, every 5 on second 50, every 3 on third 50, as much as you want on the fourth 50.
1 X 100 pull; breathe as much as you want

4 X 50 on a sendoff that gives approx. 10 seconds rest
Each 50 is 25 breaststroke kick on your back + 25 breaststroke.

1 X 200 pull; same breathing pattern as before, but this one is faster.
1 X 100 pull; breathe as much as you want; swim faster than before

4 X 50 breaststroke kick with a board, except that whenever the board is within the flags, you do flutter kick.  Rest interval is approx. 10 seconds.

1 X 200 pull; same breathing pattern as before, but this one is even faster.
1 X 100 pull; breathe as much as you want; swim faster than before

1 X 50 with a partner.  Grab a light-weight medball or water-polo ball...and find a partner in the lane next to you.  Pass the ball back and forth over the lane line as you make your way down the pool and back, using breaststroke kick or eggbeater kick.  

1 X 200 freestyle with fins; same breathing pattern as before, but this is up-tempo.
60 seconds extra rest
1 X 100 with fins; breathe as much as you want.  Finish FAST!

WARMDOWN:  200