Swimming Set of the Week - November 1, 2013

This week’s set offers two different ways to “encourage” you to speed up your pace.

This was a Saturday masters practice for Barbara’s team.

WARMUP:  400 on your own

WARMUP SET:  450
6 X 75 (25 kick/25 drill/25 swim) choice of stroke and equipment
Or…
Swim a straight 400 IM (choice of equipment) plus a 50 recovery swim

MAIN SET:  2600
12 X 100 choice, on the sendoff/turnaround pattern shown below.  But…each 100 must include a 25 of SOMETHING that is not the same as the other 75 yards.  E.g., it could be a length of kick or drill or of a different stroke.  This “wild card” 25 can be inserted at any point in the 100.  You can also swim this set as 12 X 100 IM.
3 X 100 on a sendoff/turnaround that gives approximately 25 seconds rest
3 X 100; take 5 seconds off your sendoff
3 X 100; take another 5 seconds off sendoff
3 X 100; take another 5 seconds off sendoff

200 easy recovery

12 X 100 choice, with a “wild card” 25 inserted into each 100.  You can opt to swim 12 X 100 IM.  Sendoffs are as follows:
3 X 100 on a sendoff that gives 10-15 seconds rest (swim at aerobic pace, not FAST pace)
3 X 100; add 10 seconds to your sendoff
3 X 100; add another 10 second to your sendoff
3 X 100; add another 10 seconds to your sendoff (these should be up-tempo because you’re getting a lot of rest)

WARMDOWN:  200-400 easy