Swimming Set of the Week - November 18, 2008

Here's a 5,000-yard set that pushes you above threshhold 7 times, and keeps you just at or below threshhold for most of the set.

Swim this straight through with no breaks, and everything is on the same sendoff, no matter what distance you're swimming.  The 125s should be a strong effort (but not all out) and above threshhold.  The 75s should be used for recovery.  The 100s should be a steady effort.  

Choose your sendoff before you start the set, and give yourself a challenging target time for the 125s.  To choose your sendoff, figure that you want to get about :05 RI on the strong-effort 125s.   As an example, if you can average 1:10 on a set of 100s, you might want to use 1:30 as your sendoff.

1 X 125
1 X 75
11 X 100
1 X 125
1 X 75
9 X 100
1 X 125
1 X 75
7 X 100
1 X 125
1 X 75
5 X 100
1 X 125
1 X 75
3 X 100
1 X 125
1 X 75
1 X 100
1 X 125
1 X 75