Swimming Set of the Week - May 14, 2010

Working easy pace is always a good idea prior to long open water swims, so here's a standard set to make sure you're in the groove.

This set was in meters and all freestyle:
8 x 50 on :50 holding :37 on each 50
4 x 100 on 1:40 holding 1:15 on each 100
2 x 200 on 3:20 holding 2:30 on each 200

8 x 50 on :45 holding :37 on each 50
4 x 100 on 1:30 holding 1:15 on each 100
2 x 200 on 3:00 holding 2:30 on each 200

8 x 50 on :40 holding :37 on each 50
4 x 100 on 1:20 holding 1:5 on each 100
2 x 200 on 2:40 holding 2:30 on each 200

While making the times and set isn't the tough part, the key is making sure your stroke count is as consistent as possible as you move up through the intervals and shorten the rest.  The idea is setting the intervals so that by the 3rd set, you're not getting much rest, but the swims should be easy enough that you're really not struggling to make the interval but, rather, just continuing the flow of your stroke with less rest.