Swimming Set of the Week - November 11, 2008

The first set is essentially a broken (and relatively fast) 1650 (66 lengths of a 25-yard pool).  There are no real "sendoffs" because you are resting for a certain amount of time (exactly 10 seconds) after every swim segment.  If you time how long it takes to swim the entire set, and add 1:40 to that time, you get an approximation of your time for a race-day 1650.    Here's the set:

Break for 10 seconds at...
11 lengths...
10 lengths... 9 lengths... 8 lengths... 7 lengths... 6... 5... 4... 3... 2... 1  

The second set is a 3025-yard IM set:

11 X 275 (11 lengths), swum as 25 each of FL/BK/BR/BK/BR/FR/FL/BK/BR/FR/FR
Alternate 2 X 275 with fins... 2 X 275 without fins.
On the 11th 275, swim it with fins or without fins, but rest 11 seconds after each 25.