Swimming Set of the Week - May 6, 2011

 Looking for speed but not necessarily all-out sprinting this week.    This set also exercises the brain...it can be challenging to figure out your sendoffs on the first part of the set.

Total Yards/Meters: 1500
Swim five rounds (total of 20 X 50) with no break between rounds.  Choose one of the sendoff patterns.   To choose your pattern, look at the sendoffs for #4 and figure out which one you could make, getting 2 to 5 seconds rest.  

4 X 50
#1 on :45
#2 on :40
#3 on :45
#4 on :35

or 4 X 50
#1 on :50
#2 on :45
#3 on :50
#4 on :40

or 4 X 50
#1 on :55
#2 on :50
#3 on :55
#4 on :45

or 4 X 50
#1 on 1:00
#2 on :55
#3 on 1:00
#4 on :50

or 4 X 50
#1 on :1:05
#2 on 1:00
#3 on 1:05
#4 on :55

After the 20 X 50, swim 100 easy recovery, then...

4 X 100 on 2:30 sendoff.  With a generous rest interval, your goal is to achieve fastest average speed.  You need to manage your energy so that you don't spend all of it on the first 100.  All four of  the 100s should be fast and fairly equal in pace.    For a special challenge, repeat the entire set :)