Swimming Set of the Week - May 14, 2010

This Set of the Week contains many short swims, but if you challenge yourself on the sendoffs, it becomes a distance set.

Main Set: 2700 yards or meters

Choose whichever column of sendoffs you think you can make.  First column is :20 base per 25; 2nd column is :25 base per 25; 3rd column is :30 base per 25.  Fins are OK if you need them.  You can also pull some of the workout, or swim other strokes, as long as you make your sendoffs.

2 X 25     :20         :25          :30
2 X 50     :40         :50         1:00
2 X 75     1:00      1:15        1:30
2 X 100   1:20      1:40        2:00
2 X 125   1:40      2:05        1:30
2 X 150    2:00     2:30        3:00
2 X 175    2:20     2:55        3:30
2 X 200    2:40     3:20        4:00

Approximately 60 seconds extra rest

1 X 200    2:40      3:20        4:00
1 X 175    2:20      2:55        3:30
1 X 150    2:00      2:30        3:00
1 X 125    1:40      2:05        2:30
1 X 100    1:20      1:40        2:00
1 X 75       1:00     1:15        1:30
1 X 50       :40        :50         1:00
1 X 25       :20        :25          :30