Swimming Set of the Week - May 25, 2012

Training for LCM in a SCY pool -- backstroke and breaststroke sets.

MAIN SET:  1400
Four rounds of the following:
1 X 50 your favorite backstroke drill for working on fast hand exit
1 X 125 backstroke, focus on fast hand exit: descend time on the 125s
50s are on a sendoff that gives approx. 15 seconds rest.
125s are on a sendoff that gives approx. 30 seconds rest.

After four rounds of the above, 200 easy recovery

Four rounds of the following:
2 X 25  on :40 (half a length eggbeater kick on your stomach + half a length flutter kick on your stomach), working fast feet
1 X 125 with a pull buoy (50 breaststroke swim + 25 freestyle pull + 25 breaststroke swim + 25 freestyle pull).  When swimming breaststroke with the pull buoy you should kick.  Focus on small, quick kick.   Descend time on the 125s.
25s are on a sendoff that gives approx. 10 seconds rest.
125s are on a sendoff that gives approx. 30 seconds rest.

After four rounds of the above, 200 easy recovery